Kettlebell and body weight

Warm up

Low frog hops

Plank with hop ins

Alternating plank knee touch

Leg kick push ups

Strength/Power

Alternating clean and press

Standing row

Clean

Goblet squat

Around the back toss with partner

Snatch to windmill

Halo - around the shoulders

T push up

Windshield wiper

Single leg back bridge lift

Alternating one hand swing

Alternating hip heist

Hop, squat, roll

Sprawl to KB press

Rocking crunch with KB

Alternating reverse lunge

Snatch with curtsey lunge