Good mornings – 2 x 15
Shoulder rolls – 2 x 15
Face-the-wall squats – 3 x 10
Downward dog, pump, and pry moves – several
Halos – 6 – 12 kg kettlebell
Get-ups – 1 L/R – 16 kg, 1, 2 L/R – 8 kg kettlebell
The Great Destroyer Complex – 12 kg kettlebells
10 double swing
10 double snatch
10 front squat
10 double clean and press
10 push-ups on the bells
10 bent over rows
High elbow jabs – 1 x 30 L/R
Crossed elbow jabs – a bunch
100-yard sprint x 3
Shoulderstand squats – 2 x 25, 50 reps
Dead hang pullups/chinups – 2 x 3, 2 x 2, 10 reps
Hanging knee lifts x 10

Duration – 55 minutes