50 lb kB swing 1 x 30

16kg KB clean 3 x 10

15 lb single leg dl 3 x 10 each side

15 lb lunge 3 x 10 each side 

10 lb exercise ball crunch 3 x 10

Functional Movements – Day 1

Warm Up – 700 m Row; about 2:45
15 Glute activation
15 Bird Dog, each side

Chop down – overhand grip
30 lb w/ rope – 1 set x 12 reps, each side

Pull Up – overhand grip
20 lb w/ rope – 1 set x 12 reps, each side

Turkish Getup
14 kg
5 reps each side

Two dumbbell SDL
22.5 lb – 1 set x 5 reps each side

Cross Body one dumbbell SDL
22.5 lb – 1 set x 5 reps each side

Barbell Squat
115 lb (35 lb x 2) – 1 set x 8 reps, slow rise