Buy In: Run 400 meters, down-dog progression. 25 reps: bridges, hollow body crunches, supermans, band face pulls.
In 20 minutes, complete as many rounds as possible of:
20 meters heavy carry@shoulder (men=100#med ball, women shoulder heaviest possible kb)
rope climb (see trainer for sub),
10 walking lunges (width of the court)
20 meters med ball keg toss
10 kb swings.
post rounds to comments.