Warm Up2X's: 
10 air squats
10 (5 each direction) side to side (lateral) lunge
30 sec chin over the bar hold
6 GHD Hip Extensions
5 inch worm push ups

Mobility:
Smash your gastrocs! KB, LAX Ball, Barbell etc... get into the calfs 

Skill: Balance
Teams of team. toss slam ball back and forth. while balancing on a single leg. Catch and toss the slam ball from the chest- 

Workout: 
6 Rounds
1 min max goblet squat 45/25#  16/12 Kilo
1 min max Kettle Bell swings 16/12K
1 min max cal row
1 min rest
 

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