Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
Three sets of: Shuttle Runs 4x10m Forward/Backward Leg Swings x 10 reps per side Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side
In teams of two, complete as many rounds and reps as possible in 30 minutes of: 800 Meter Row (together) 80 Walking Lunges with DB (20/20/20/20 – alternating partners) 400 Meter DB Farmer’s Carry (walk together – only one partner carrying KBs at a time) 40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.
Your choice for abdomen or core