Warm-up- Get ups x 5 min

Light weight, go slow

Workout- Circuit

2-hand swing x 15

2-arm row x8

Split squat x 4/4 ( 4 reps per leg)

2-hand swing x 15

Triceps press x8

Do four rounds with a minute rest in between.  Use a heavy weight for the swing!  Use 2 light KBs for the split squat.

Finisher- Jump rope/ pull-up combo

While everyone is jumping, 1 person does five assisted pull-ups, then the next person goes etc.  people who are not doing pull-ups just keep jumping.  Do three rounds of pull-ups.  If you are alone, just do 1 minute of jumping in between sets of pull-ups