1 set
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 set
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 set
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

4 sets:
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.

For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups

Intermediate:
35/26# KB
Pull-ups 24-16-8

Beginner:
For time:
800-m run
42 KB swings (26/18 lb)
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups

3 sets
:30 rocking calf stretch / side
:30 ATY drill (no weight)