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

B. Seated Broad jump-
3×5, Rest 60s
*use end of bench

C. 20 minute AMRAP
400M Run
20 Air squats
15 Push ups
10 KB swings (70/53)

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

B. Seated Broad jump-
3×5, Rest 60s
*use end of bench

C. 20 minute AMRAP
400M Run
20 Air squats
15 Push ups
10 KB swings (70/53)