Strength Ladder– 10-8-6-4-2 of each exercise increasing weight each set. Complete the full ladder of the 2 paired exercises, then move on. Example: 10 Thrusters / Max Pull Ups / 8 Thrusters / Max Pull Ups / 6 Thrusters……all the way to 4. 

– 2 KB Thruster (front squat for newbies if needed) and Max Unassisted Pull ups (5 sets of max reps or 6-8 assisted)

– 2 KB Suitcase DL and 1 Arm KB Bent Over Row (total)

– Heavy Swing (4 sets of 10) and KB Goblet Clean (Squat or DL)

– 2 KB Push Press and