BuddBells.com

Warm-up: 3 rounds
10 each side – plank with knee tuck
10 heavy deadlift
10 heavy swings
10 each side – plank with clock tap (don’t touch foot on ground off to side)
1 min jump rope

Skill: jumping (lateral, forward/backward, for height) with knee tuck

Workout: ladder from 20-10 by 2 (ex 20, 18, 16, etc) with a partner
1 person plank the other jump over body of planking person (# of reps total, ex 20 total- 10 each side)
Snatch each side (1 person perform 20 snatches with right hand as other person waits. As 1st person nears 20 other person is ready to start)
Depth squat (hold each others arms so a deep squat can be performed)