Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

Coaches choice

Workout warmup:

50 partner pullovers, each

250 m row

Warmup T2B

Workout:

With a partner, alternate movements for 10 rounds

15 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

5 Burpee Box Jump-Overs 24/20