With a partner:
12 Med ball band crawl*
8 “3-man wall ball”**
On your own:
2 KB strict press (24 reps total)
4 reps x 6, or 6 reps x 4
After partitioning sets into increments of 4 or 6 reps, increase weight each set until failure.
At failure, finish remaining reps with highest successful weight.
*Med ball band crawl= One partner drives out and places med ball on the ground, other partner drives out and retrieves it. Each partner out + back= 1 rep.
**3-man wall ball= With someone standing in the middle arms stretched overhead, partners pass med ball back and forth over them and perform an additional air squat immediately upon releasing the ball.
Image courtesy of Andrew Hallinan Photography.