4 Rounds:

2 Sets

• 20 Yard “A” Skip
• 20 Yard Butt Kicks
• 10 Yard Carioca each direction
• 20 Yard High Knees 
• 10 Inch Worm Push-ups
• 5 PVC Figure 8’s each direction

Static Stretching:

3 Rounds: 30 sec each:

• Pigeon Pose (Right/ Left Leg)
• Couch Stretch (Right/ Left Leg)
• Squat Holds
• Calf/Ankle Stretch (Right/ Left Leg)

CORE:

• 3 X 20 GHD Sit ups
• Med Ball chest throws 5x 15 -14-20lbs
• Med Ball overhead throw: 5×15 14-20lbs: *This is supposed to be a sprint. Perform like a broad jump throw*

STRENGTH:

• Power Snatch from Blocks (knee level): warm up to 70%. 5×2 @90% -pair w/ 5×5 kneeling floor jumps hops
• Weighted seated Box Jumps: 4×8: Start at  20 and increase after set