Warm up, jump rope..

50-40-30-20-10 reps for time of:
Wall-ball shots, 10/6kg* ball
Box jumps, 60/50 kg box

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Beginner:

25-20-15-10-5 reps for time of:
Wall-ball shots, 10/6 kg ball
Box jumps, 60/40 cm box

During the wall ball shots ensure the crease of the hip is below the knee at the bottom of each rep and the ball hits the target at the top. The hips should fully extend before throwing the ball to the target. During the box jumps ensure the hips open on top of the box before coming off to begin the next rep.