1. Med ball overhead throw for distance. 6-10x. rest to recovery. 

2. Heels elevated goblet squat 4×8 

3. Single Arm Kettlebell press 4×8/arm

4. Conditioning:

100m run

4 Pull-ups

9 Push-ups

2 Sprawls

10x In shortest time possible without compromising form.

Post weight used and results in comments.