Warm-Up
Jumping Jacks: 30s
Crawls: 20 paces down & back
Kneeling Hip Flexor Stretch: 30s per side
Turkish Get-Up (no weight): 3 per side
Workout
1 Arm Swing x 10/10
Pushup x 8
Rest 30s
X 4
Heavy Power Swing x5
1 Arm Racked Front Squat x 8/8
Rest 30s
X 4
1 Arm Row x 8/8
1 Arm Waiters Walk x 20 paces per side
Rest 30s
X4