Warmup: ROM drills,
WOD: Tabata (20 sec work/10 sec rest for 8 rounds) Finish one, then go to the next:
overhead ball throws (squat and toss ball behind you, run and grab the ball during the 10 sec rest)
side ball throws (run and grab the ball during the 10 sec rest)
arm only wall balls.
Cooldown: 800m slow jog, roll and stretch