4 KB Windmill @ weight 1 (2L, 2R, light)
4 KB Windmill @ weight 2 (2L, 2R, medium)
Then, 4 sets of 2 reps (8 reps total) increasing weight each set.
If windmill weight mirrors your TGU 1RM, perform 1L, 1R x 4.
If windmill weight is lighter, perform 2L, 2R x 2.
Then, with a partner:
8 Slam ball (20lb. W, 30lb. M)
Each partner performs 4 rounds of slam ball and 4 rounds holding tight at the bottom of a squat. As soon as 8 reps are complete, roles switch. Duration is short, pace should be furious.