Fitness
A. Standing Slam ball Shot toss-
2×5/side,10-20lb, Rest as needed

B. Seated broad jump-
3×5, ALAP, Rest 60s

C. 15 minute AMRAP
10 False grip ring rows
12 Burpees
14 Walking Lunges W/ KB, tough
16 Push ups

Performance
A. Standing Slam ball Shot toss-
2×5/side,10-20lb, Rest as needed

B. Seated Box jump-
3×5, AHAP, Rest 60s

C. 15 minute AMRAP
10 Pull ups
12 Burpees
14 Walking Lunges W/ KB (53/35)
16 Push ups