What you’ll need:
-MB
-KB

Workout #11:

Part 1

Complete 5 sets of the following:
-30 sec: 3 MB Overhead Slams + 3 KB S/A Standing Clean [each arm]
-30 sec: Lightweight KB Russian SWINGS
60 sec: REST

Part 2

Complete 3 sets:
-30 sec: KB Hike to KB Explosive Jump Squat
10 sec: REST
-60 sec: KB Wide Stance Unilateral Hinge S/A Row [30/30]
20 sec: REST
-90 sec: 4 Sprawl Frog Kicks Over Bell + 4 Swing Snatch each side + 4 KB Unilateral Goblet Squat [each side]
30 sec: REST

Part 3

Tabata
-Kneeling Jump Squats to Sumo Grip Squat