Extended Warm Up
Half Kneeling Chop & Lift: Find highest possible resistance you can complete for 5 reps without losing posture or position control. Record scores for both left and right chop and left and right lift.
10x15 ("x" = "sets of" so 10 sets of 15 reps) of Russian KB Swing. Rest thirty seconds between rounds.
3xME (Max Effort) Supine Ring Rows (with feet elevated on box)
50 Double Kettlebell RDLs - Break these up into whatever sets and reps you want.