5x
[Military Press w/ 24kg x 1
Swings w/ 2x24kg x 10
30 sec rest]

32kg KB Jerk 3x
[3reps
1 minute rest]

3x
[10 sec Iso Wheel Rollout Hold
30 sec rest]

Suitcase Hold w/ 32kg
[40sec, 25sec, 15sec (alternating L&R)]

1 minute Bagua Circular Stepping w/ 2x24kg in the rack

Notes: Learned that the power transfer in the jerk is most effective when you keep your 'rooted' or in contact with the ground when doing the second dip. Don't let your heels come of the floor or the power won't be smoothly transfered from your legs to your arms.