Warmup:

400 m run or 500m row

Mobility:

Dynamic stretch/CS

B warmup

Two rounds of:

10 slamball squats

5 ball slams

10 pullover sit-ups with Slamball

Workout warmup:

Tabata row sprint:

20 seconds of work followed by 10 seconds of rest for 8 rounds. (4 min)

Workout:

Death by Ball slams: 30/20lb

Start with 2 ball slams on the 1st minute, then increase by 2 reps on each minute until failure. (Death)

Four min rest than:

Death by Overhead Lunges with Slam Ball 30/20lb

Start with 2 reps and increase by two reps each minute until failure.