Warm up with some mobility, dynamic movements and crawling
12 Kettlebell Deadlifts (heavy)
3 Chin Ups or Band Assisted Chin Ups
5right/5left Rack Reverse Lunge (kinda heavy)
5right/5left Lunge Position One Arm Row (kinda heavy)
5 Walkouts to Push Ups
Cycle through three times
One Arm Kettlebell Swings. 30 seconds on 30 seconds off for 5 minutes (should get in 20 swings every 30 seconds. 100 swings total)
Stretch. Use a weight that is heavy for you Today.
Useful practical information and a workout or two...