10 Rounds
10 Single Arm Russian Swing Right
10 KB Reverse Lunge Right
10 Single Arm Russian Swing Left
10 KB Reverse Lunge Left

Men Use: 53#
Women Use: 24-35#

You can sub with a dumbbell if you need to!

Put what weight you use for your score.  This isn't for time, but try not to break often.Absolutely don't break bewteen a set of swings and the lunges on that same side.  If you need to break do it after a set of lunges.

For the swings you will hold the KB with only one hand.  Swing it between the legs.  Keep the heels down, bend the knee slightly, allow the chest to come forward.  Keep the chest up and back flat.  Stand up hard and fast bringing the KB to just eye level.

For the lunges you will hold the KB at the shoulder OPPOSITE of the leg that will stay forward in the lunge.  Step back and touch the back knee to the ground.  Drive up by pressing through the heel. Do all 10 reps on one side.

2 Rounds
30 Second Plank Hold with Right Hand and Left Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Left Hand and Right Foot Elevated
30 Seconds Rest
30 Second Plank Hold with Right Elbow to Left Knee
30 Seconds Rest
30 Second Plank Hold with Left Elbow to Right Knee
30 Seconds Rest