Warm Up
Two Hand KB Swings - 12 x 12k
One Arm KB Swings - 12/12 x 12k
KB Snatch - 8/8 x 12k
Split Squats - 8/8 x BW

Work
Turkish Get Ups - 3/3 x 10k, 16k; 2/2 x 24k, 24k; 1/1 x 24k
Run 2.5 miles
Walk 2.5 miles

I video recorded myself on the 24k get ups. My form stinks.