Warm Up

2 rounds:

10 Dual Kettlebell Turkish Sit Ups
5 Dual Kettlebell Z Press (same load as sit ups) https://www.youtube.com/watch?v=-BV4tDzo-5s&mc_cid=6e45a40315&mc_eid=c612bae79b
5 strict pull ups
20m Kettlebell Cross Body Carry per arm- one KB overhead, one KB at the side

Mobility:  hamstring gains!  https://www.instagram.com/p/BuoXC0Mh-ks/

1. Slow tempo staggered RDL x  6-8/side
2.  Long lever single leg glute bridge x 8-12 reps with a 2 second hold
3. Glute bridges and hamstring curls with feet on a med ball x 5-8 reps/side each exercise

Skill:  Dimmels  https://www.youtube.com/watch?v=bXF-ADj6Jos
3 sets of 8 reps @ 65-70% 1RM deadlift

Every 5:00 for 25:00, complete

400m Run
2 rounds of:
3-5 strict pull ups
10 KB swings  32/24 kg
15 air squats