BuddBells.com

Warm-up: 1-10
Pause squat (scale: use a box for proper depth)
Jumping jack
High/Low plank each side (each round do # of reps on each side)
V-UP
Over Head swings

Skill: Exercises from ExuberantAnimal.com
10-15 min

Workout: partner up!! 5 rounds of each 30sec/ 30sec
Jump rope: do as many skips as you can in 30sec and partner has to match or beat the reps) No resting between 30 sec
Partner squat: as many perfect squats as you can in 30sec while partner “rests” in a squatted position then partner match or beat # of reps. Only count perfect reps!
Partner Snatches: snatch for 30 sec while partner “rests” in an Over Head lock out. Then partner match or beat # of reps. Count only perfect reps!
TGU: it should take 30 sec to complete one TGU on one side. Pace with partner and do perfect form. If you finish before the 30sec are up hold the weight in your hand until the time is up.