WARM UP (Grab a MBall or Slamball for warm up)
While Holding the Mball or Slamball ...

Ankle Jog Drill
Walking Lunge w/ T rotation
Walking SL T balance
High Knees
Butt kickers
Lat Lunges
MINIBANDS AT ANKLES
Monster lat walks
short stop Diagonal Walks
Jumping SQ forward
Inchworm into walk out plank ( no MB/SB required)

WORKOUT
6 stations
2 ppl per station

1) BOBSLED TIME (2 stacks of 3 - 5 45lbs plates, on towels...and you PUSH)
2) BB Back SQ jumps (using 35lbs bar & 45lbs bar - if that's too light - JUMP HIGHER)
3) MedBall Knee In (or request ninja exercise ;)
4) Single KB DL
5) Plyo Push Up
6) MAX speed on curve

1 ROUND : 25s ON : 10s Transition 2X through 7 mins
2 ROUND : BB SQ Jump Timer 15 reps : NO TRANSITION TIME
3 ROUND : Plyo Push Up Timer ___ reps : NO TRANSITION TIME

PYRAMID FINISHER (IF YOU DARE)
2 Push Ups
1 Pull Up

2 & 1 , 4 & 2 , 8 & 4