Warmup: ROM, dynamic stretches, 15 Russian kettle bell swings
WOD: Tabata’s, spend four minutes (8 rounds of 20 seconds work; 10 seconds rest) performing each exercise, rest 1 minute between rounds:
Alternating one-arm kettle bell swings
One arm KB row, alternate arms each round
KB Sumo high-pull
Lunge Press with KB
Then: 5 minutes of Double Unders or jump rope.
Cooldown: roll out and stretch