Warm up 10:00

then

2 x 8 Shoulder Openers

3 x 5 Wall squats

2 x 10 KB Swings

2 x 5 Squat Jumps

30m OH Walking Lunges

Then:

Deadlift for 2 x 20reps at 40% 1RM

then

KB Swings @ 30 – 50# + Split Jumps

50, 40, 30, 20 of each

Then:

Team: One member does Plank Pull, one does Proper Push Up

Switch

1x (1-6) Plank Pull Ladder: hands on bar or rings heels on box.

1x (1-6)  “Proper” Push-up

x 3