Warm up:
Partner
20 med ball chest passes
100 m run
20 med ball overhead passes
100 m run
20 med ball back to back passes 10/10
100 m run
20 med ball sit up hand offs
100 m run
Skill:
5 rounds
20 tube int/ext rotation
10 good mornings with seated press weight
10 seated shoulder press
Wod:
8 min amrap
20 russian twists
1 shuttle run
10 hollow sit ups
10 wall ball
Mobility