Floor Press 3x5 Use the same weight for each set.
Rest as needed between sets.
Find a set of 5 that allows you to be fast and powerful. Will add 2.5-5# each week.
Chin Up (Strict)s 3x Max Rep Rest 3 mins between sets.
21 Unbroken Wall Balls, 20/14 lbs, 10/9 ft
Run, 800 m
20 Kettlebell Swings, 53/35 lbs
15 Explosive Push Ups
Forward & Backward Shuttle Run, 100 yd
5 burpee penalty for each break in the wall balls; divide the shuttle run into 25 yard increments (one length of basketball court is about 25 yards.).