UB/LB Superset DB /pushup / ball jump

Tri-Set x 3

Use a weight you can control your lunge/step AND press/shift.
As you get tired, take the reps down, nail the upper and lower body mvoement.

LMT
KB Lunge to Side Press
reps 8-10
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 8-10 Moderate Controlled 30s (h:m:s)
2 8-10 Moderate Controlled 30s (h:m:s)
3 8-10 Moderate Controlled 30s (h:m:s)
UMT
Push Up to Rotation
reps 8
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 8 Moderate Controlled 30s (h:m:s)
2 8 Moderate Controlled 30s (h:m:s)
3 8 Moderate Controlled 30s (h:m:s)
LLT
Dynamax Ball Jump Slams
reps 10
load light
Tempo explosive
Rest 60s
Set Reps Load Tempo Rest
1 10 Light Explosive 60s (h:m:s)
2 10 Light Explosive 60s (h:m:s)
3 10 Light Explosive 60s (h:m:s)