My Basic Belief System

1. You cannot out train poor nutrition or sleep!
2. Walk everyday loaded
3. Learn how to control the spine and pelvic floor
4. Don't build Strength on top of dysfunction
5. Lift heavy, using compound movements while avoid form breakdown.
6. Learn new movements.
7. Do some short duration high intensity bouts of movement. Movement that you have a very good understanding of.

Workout

100 swings at half bodyweight

Anytime you put down the kettlebell, reverse drag a 1/2 to 1/3 bodyweight sled one city block and back. 

The whole thing needs to be done under 15 minutes.