Warm-up: shoulder mobility (wall-slides, pass-thoughs, skin the cats, plank shoulder circles, etc…)
+ 8min double/triple under practice
+ 3 sets: 15 hip extensions, 10 wallball pass/catches 14/8(toss the ball back and forth to your partner; mix throws from left side, right side, granny pass, wallball style, etc…)

3 rounds for time:

300m Farmer’s Walk 35# per hand/20# per hand

25 Man Makers (start standing with DB’s in each hand. Drop to a push up position, then do a single arm DB row one arm at a time, followed by a push up. Bring your feet in towards your hands, squat clean the DB’s, then stand and press overhead. This is one man maker) modify by going to knees for rows.