Workout:
Warm up with Med Balls
Then:
5x10 KB Swing One set at each of the following weights: 35#, 44#, 53#, 60#, 70#
Then:
10x KB Swing @ 70# KB +
2:00 minute Step-up/Tuck Jump (20sec Step-up/10sec Tuck Jump) +
2:00 minute Rest
Three Rounds
Then:
5 minute intermission (including 3rd-2min rest period above

Then:
15x Goblet Squat @ 70# KB +
2:00 minute SkiErg or AirDyne (15sec Hard/15sec "Less Hard") +
2:00 minute Rest
Three Rounds
Then:
Cool Down