Buy in: Turf work 20 meters each of- bear crawls, lobster claws, skipping down and back, high knees, low knees, karaokes down and back, walking lunges, walking spiderman lunges.
Tabata style med-ball partner work- chest pass, chest pass right, chest pass left, two-handed lob pass, repeat.
Bench Press- 2x3@60,70% 1 x max reps@80%
Complete this couplet for quality:
21-18-15-12-9-6-3 russian kettlebell swings and push-ups