10/10,8/8,6/6,4/4,2/2 reps of:

  1. Kettlebell Snach L/R
  2. Kettlebell Push Press L/R
  3. 1 arm row L/R
  4. Tactical lunge L/R, reverse lunge/or pistol L/R (assisted, with or with out a kettlebell)
  5. Walkouts or sit ups

Progress from assisted pistol with straps (try out the Jungle Gym), to body weight pistols to weighted pistols holding a kettlebell.