Warm Up:
short lap
10 diamond pushups
10 air squats
12 box pop ups (6 each side)
up and back bear crawl
30 sec hollow hold
NJ AVE sprint

Mobility: Athlete's choice -

Max distance broad jump
Max distance slam ball toss

15 min AMRAP
1 Rope Climbs/ rope get ups
3 wall walk ups
6 burpees toes to bar/ knees to elbow
9 box jumps
short lap