Ladies this applies to any of the lifts with barbells, kettlebells, dumbbells, etc. 
You will not turn in to picture 1 and who doesn't want to look like picture 2?! 


Escalating Density Training
PR zone 1 - 20 mins
KB Rows 5L/5R
10 Grinders

Rest 5min
PR Zone 2 - 15 mins
One Leg Deadlifts 5R/5L 
Swings 5L/5R