Partner Wall ball and Push ups for Time

Move as fast as possible

WB Weight: 6,10,14,20,30

5 reps each weight for both partners and then 5 push ups

If to heavy to catch allow ball to drop, if to heavy to throw repeat WB that you were successful at doing 


3 min foam roll

Deadlift (7x10 @ 50%)

Superset 15 seconds of hollow rock between each set


4 rounds

1st min pull-ups

2nd min box jumps

3rd min 10 yd OH walking lunge (95/55)


Cool down- 5 min steady row