Workout:

KB Swing Ladder:

15 reps @ 35# KB +

12 reps @ 44# KB +

10 reps @ 53# KB +

8 reps @ 70# KB +

5 reps @ 106# KB

Then:

Work Up to 1RM Single Leg Deadlift

Then:

5x2 (2 each side) SLDL @ 80-85% 1RM

Then:

Coal Cart (Variation):

Pull 10m +

10x Pull-up

Five total sets, Rest some between each set

Then:

3x TGU (3 each side) +

60sec FLR

Five Sets

Then:

Cool Down