9.20.13 Training Session, FYF

Workout
20x Balancing Leg Swings
2×5 Wall Squats
2×10 Squats
2×5 Dislocates
Then:
10-1 Explosive Step-up Warm-up @ 24/17.5-20″ (vince you know this one)
Then:
5×5 Windmills (increase weight each set)
Then:
Turkish Get-ups:
10 reps (5 each) @ 55-60/30-40
8 reps (4 each) @ 70/45
2×4 reps (2 each) @ heaviest possible
Then:
30s Split Jump +
30s KB Snatch (L) @ 40/25+ 
30s KB Snatch (R) +
30s Mountain Climber
30s FLR +
60s Actual Rest
5 rounds
Then:
Cool Down