Warm up:
The usual
Start: 2 Rounds
Run 300Y
40Y Sled pulls/push
2 Seated KB Rope pulls
Conditioning: 3 Rounds of A&B (A,B,A,B,A,B)
A:
400M Ski/Row
20L/R SA Battle slams
8 OTS Ball toss
B:
15/20 Bike cal
2 Plank KB rope pulls with push up
50SU/20DU
Ladder 1,2,3…10
Burpee box jumps
2 KB DL
DB SL L/R Push up
Core: 2 Rounds
15L/R MB feet taps
15L/R Side plank leg lifts
15 Plate V-ups
Partner core: 2 Rounds
20 Partner leg throws
20 Partner MB sit up toss
10L/R Partner MB side toss
10L/R Squat w/MB rotation