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In a circle:
10 goblet squats
10 reverse lunge with a twist
10 kb swings
10 lunges with elbow to ankle
10 squat (reach up to ceiling)
In a pushup position:
scap retracts and protractions
5 inchworms with downward dog in between
3 minutes: ascending ladder
slam ball jumps
alternating with:
burpees
Skill Work:
overhead squats
5 rounds:
5 overhead squats
5 inchworms no pushup
Partner Workout:
(leave half an hour for this)
3000 m row (one partner is rowing, other is resting)
Then, TOGETHER:
75 partner wall balls
50 alternating burpees
25 alternating box jumps
50 alternating med ball situps
75 partner wallballs