I was re-reading parts of my HKC manual today, so there wasn't much time left for my workout. I did get a good sweat in, though. Here it is! (I'm not doing goblet squats, since my lifting program has me back squatting every time right now.)
Foam roll
2x (LR TGU 12kg)
2H swings ladder - 5-10-15-20 20kg
1H swings ladder - 2L2R - 4L4R - 6L6R - 8L8R - 10L10R 16kg
2H swings ladder - 5-10-15-20 20kg
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