40 Rocking chairs
40 Elevator situps
Partition as desired and struggle to keep a flat back and straight push from ground to standing on all motions- use more abdominal strength and less forward momentum. Focus on a 90-degree bend in the lead leg on elevator & hip-up– no knees over toes.
Medicine ball/ slam ball pass with partner(s), 20 minutes.
Suggestions include wall ball partner variations, lateral throws, OH throws, reverse OH throws, plyometric drills, monkey in the middle, catch-tumble-catch, or any adaptation of the above. Move consistently and deliberately the entire time.
Have fun, get creative, throw weights at each other!