Warm up

Arm Circles x 20

Body Weight Squats x 15

Stretch Lat/Biceps and Quad

Technique:  Wall Ball

Strength:  Front Squat 5 sets of 3

Pull-ups 2 reps every 15 seconds for 5 min 

Partner AMRAP of:  5 GTO 5 Broad Jumps 5 Reverse Lunge (each leg)

* other partner is locked in a push up position.