Using a kettlebell 2 tiers down from your 1RM, perform 10 rounds of:
1L, 1R Turkish Get-up
Up to 1 minute rest
If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
Then, 9 rounds of:
Focus on range of motion, and do not compromise position for speed. Scale as needed.
And then, pick one throw and one movement and accumulate the following:
Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.