warmup w/ whip smash rotation, 60 seconds on, 30 seconds off. 2 rounds

workout:

p1. 10x deck squats (or 20x weighted sit ups)
p2. pushups or FLR
p3. ball slam

3 rounds

cooldown:
15yd bearcrawl
15yd walking lunge
15yd backwards walking lunge
15yd backwards bear crawl