Lateral Leaps( Theses should be quick, try not to stay on the ground long) Split exchanges( These should for height) Leaps Deep Tier ( These should be moderate effort but focus on landing into deeper ranges of motion) MB Rotation Slams(Slam the ball as hard as you can. Rest 40s 4 rounds

Zercher Box Squat

3 x 5

Ab Fallout

3 x 10

Incline DB Press

3 x 8

Neutral Grip Pulldowns

3 x 12

DB RDL

3 x 8

Incline Rear Flys

3 x 15

Hammer curls 15 Tricep push downs 15 Lateral raises 20 1-2 sets rest 60s between rounds

Split exchanges( Theses should be quick, try not to stay on the ground long) 10 reps leaps( These should for height) 10 reps split squat jumps ( These should be moderate effort but focus on landing into deeper ranges of motion) 10 reps per side MB Rotation throw(Slam the ball as hard as you can. 5 per side Rest 40s 4 rounds

trapbar deadlifts

3 x 4

pushups

1 arm row

3 x 8

RFESS

3 x 8

Inverted Rows

Bicep curls 15 Banded facepull 15 farmer walk 30s 1-2 sets rest 60s between rounds

Air bike 50-40-30-20-10 cal Rower 50-40-30-30-10 Sled drag backwards 60s Farmers Walk 60s 0 rest Keep your heart rate between 120-150 5 rounds Note-for the rower and bike round one is 50 calories and each round you'll drop 10 calories. Until you get to 10 calories for the last round.