1 set:
10 alternating Spiderman stretches
10 med-ball deadlifts
10 alternating plank reach-throughs
10 med-ball shoulder presses

1 set:
10 push-ups to down dog
10 med-ball front squats
10 up-downs
10 alternating med-ball overhead lunges
- Scale to PVC overhead lunges as needed.

1 set:
5 wall-ball shots (9/10 ft)
20 lateral hops over a line
5 wall-ball shots (10/11 ft)
20 lateral hops over a line
5 wall-ball shots (10/11 ft)

- RX -
AMRAP 20 with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
- Each partner completes a full round before switching; one partner works at a time.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
- Each partner completes a full round before switching. One partner works at a time.

- MASTERS 55+ -
AMRAP 20 with a partner:
10 sumo deadlift high pulls (35/55 lb)
10 wall-ball shots (10/20 lb) (10/10 ft)
- Each partner completes a full round before switching; one partner works at a time.

1 set:
200-meter recovery walk
1:00 couch stretch/leg

As many reps as possible in 20 minutes with a partner:
5 left-arm DB sumo deadlift high pulls (35/50 lb)
5 right-arm DB sumo deadlift high pulls
10 single-DB thrusters (35/50 lb)
- Each partner completes a full round before switching. One partner works at a time.

5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
- Rest 1:00 between sets.

- This should feel like a mini workout that elevates your heart rate with relatively heavy loads that make it challenging to move quickly.
- Use a sandbag load that is challenging but allows you to complete the carry without breaking.
- Use a heavier-than-usual kettlebell load for the swings.
- Swing the kettlebell to anywhere around shoulder height.