Kettlebells, Ropes + Core Training

Dynamic Warm-up
Then:
45s Single KB Double handed Swings +
15s Rest +
45s Alternate Rope Undulation +
60s Rest
Complete 3 rounds
Then:
30s Double KB Swings +
30s Rest +
30s Seated Double Rope Undulation +
60s Rest
Complete 3 rounds
Then:

30s See-Saw Bent Over Rows +
30s Rest +
30s Outward Circular Rope Undulation +
60s Rest
Complete 3 rounds
Then:
30s See-Saw Chest Press with a Hip Drive (or in a Wrestlers Bridge) +
30s Rest +
30s Inward Circular Rope Undulation +
60s Rest
Complete 3 rounds
Then:
5x Alternating KB TGU
Then:
Cool down and Stretch