Warm up:
2 Rounds, in partners:
20 Medball chest pass
20 Medball Thruster tosses
20 reverse sit up passes
then,
2x 10 Banded split squat (per leg)
Bulgarian split squat (single arm kettlebell front racked);
3x 12 (L/R, Across)
Conditioning:
For Time, in partners:
5 Rounds each:
250m row
then
5 Rounds each:
15 Kettlebell swings (AHAP)
then
5 Rounds each:
10 Overhead plate walking lunges (45/25)
Recovery:
Ball tack & floss 2:00/
Deltoid smash 2:00/