A. Warm up
2 rounds
5 inchworm with 3 push ups
5 forward rolls
2 lengths bear crawl
B. Activation
10 mins
10 false grip ring rows
10 sec false grip ring hang
10 ring or bar dips
C. Strength
Snatch Balance into 2 OHS
OTM for 10 min
KEEP IT LIGHT
D. Conditioning
4-6 sets
In pairs
2 Band sprints
5 burpees
Rest 30 sec after second person finishes before starting next round.