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Heat-Up.
Banded Scarecrow x 30-60 seconds per place
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60 seconds per arm

Adopted by…

Proper Arm Turkish Get-Ups x 3 + Waiter Maintain Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Maintain Alternating Reverse Lunges x 6

Adopted by…

Proper Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Entrance Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Entrance Rack Carry x 20 yards

Then…

A.
Three units of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Relaxation 45 seconds
100-Foot Backside’s Up Kettlebell Carry – 50-foot every arm
Relaxation 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Relaxation 45 seconds
Inclined Plank Maintain x 60 seconds
Relaxation 45 seconds

B.
Full as many rounds and reps as doable in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Maintain
12 V-Ups

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