CFSQ instructor, Eric Lauterbach, during the swing test at the RKC in San Diego.

Warmup
Speed Ladder

3 Sets
10 Kettlebell Halos
20 YD Waiter Walk
20 Kettlebell Swings

Strength
5 Sets
10 Handstand Push-ups
10 Pull-ups

Conditioning
8 Minutes AMRAP
Suicide Sprints
20 Ball Slams