1. Warm up.

2. Skill training: knees to elbows.

3. For time:
20/14 lb wallball, 30 reps
20/14 lb medball overhead walking lunges, 30 steps
20/14 lb wallball, 25 reps
20/14 lb medball overhead walking lunges, 25 steps
20/14 lb wallball, 20 reps
20/14 lb medball overhead walking lunges, 20 steps

(Second number is the prescribed women's weight, e.g. 20 lb medball for men, 14 lb medball for women)

4. Recovery: mobility work