Get stronger with every rep!

Perform 3 rounds, 10 reps of each exercise.

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Pillar Prep Check out our post on Pillar Prep to get warm-up ideas!
Suitcase Carry

Hold one dumbbell/kettlebell to your side. Walk 20-30yrd, then turn around and walk back.  Keep your shoulders from slumping by keeping your chest up.  Focus on going slower in order to get the most benefit.
Single Arm Kettlebell Squat

Keeping the kettlebell/dumbbell at shoulder level, perform a set of squats then switch to your other arm.  Make sure to switch sides half way through your set.
Dumbbell Chest Press with Hips Off the Bench

Lay down on the bench with dumbbells in each hand.  Then slide down the bench till your hips are no longer on the bench.  Bracing through your core extend arms up toward the ceiling, then lower back down to 90 degree angle. When your set is complete, slide back up until your hips are on the bench.
Kettlebell Swing
 Stand with feet shoulder width apart. Place the kettlebell in the middle of your feet. Hinge at the hips as you squat down to grab the kettlebell. Hike the bell backward and then accelerate your hands forward, pulling the bell up to about shoulder height. Continue swinging motion.
Regeneration Ask a fitness specialist for some ideas!