Train like a RUSSIAN

For an explanation of a ladder, click here.
each ladder has 5 sets (for this workout) each set goes up 1 rep (set (rung) 1 is 1 rep, set 2 is 2 reps, etc) until you reach 5 and you are done for that ladder
Stretch

Warm-up:

• kettlebell snatches 32k x 50 (no rest, may swap hands mid-swing as often as you want)

Workout:

• kettlebell press (military press) 24k x 5 ladders of 5 rungs (75 total reps each side)

compound set

• pull-ups and push-ups 5 ladders of 5 rungs

Finisher:

• bear crawls 24k x 25 yards
• rest
• 2-4 times

Stretch