Pick 1-4 different jumps from the options below and spend 6 minutes jumping. Move from exercise to exercise in a circuit, resting as needed to keep outputs high. You can get as creative as you want with this. Try different setups with your hurdles, use cones or jump mats if you have them. Just get quality reps. Options: -DB Squat Jumps x5 -Step up Jumps x 3ea. -Alternating Step up Jumps x 3ea. -Seated Vertical Jump x3 -Band Assisted Squat Jumps x5 -Hurdle Hops x 3-5 -Depth Jump x3 -Broad Jump (single or triple effort) x3

Main Squat

5, 5, _

Main Press

5, 5, _

Single Arm DB Row

Olympic Variation 1

3, 10

Main Hinge

5, 5, _

Overhead Press

5, 5, _

RFE Split Squat

3 x 5

Options: A. Low Intensity Steady State/Zone 2 - Spend 30-60 minutes working in HR zone 2 (60-70% HR max) - Can be a run, bike, swim. Pretty much anything. Just keep the intensity low and go for longer duration. B. Threshold Intervals - Work up to 80% HR max and stay there for 3 minute - Recover back down to HR zone 1 or low zone 2 between reps. - Hit 3-5 reps - Can also be a run, bike etc. ---Totally up to you

Pick 1-4 different jumps from the options below and spend 6 minutes jumping. Move from exercise to exercise in a circuit, resting as needed to keep outputs high. You can get as creative as you want with this. Try different setups with your hurdles, use cones or jump mats if you have them. Just get quality reps. Options: -DB Squat Jumps x5 -Step up Jumps x 3ea. -Alternating Step up Jumps x 3ea. -Seated Vertical Jump x3 -Band Assisted Squat Jumps x5 -Hurdle Hops x 3-5 -Depth Jump x3 -Broad Jump (single or triple effort) x3

Squat Variation

3 x MAX

Press Variation

6, _ , _

Chin-Up

1 x 25

Olympic Variation 2

3, 10

Overhead Variation 1

3 x MAX

Seated Leg Curl

Select one ab exercise and one upper body hypertrophy exercise: Abs: landmine rotation, russian twist, cable chop, weighted hanging knee raise, weighted situp, weighted toe touch, side bend -- or choose your own. Upper Body: lateral raise, lu raise, face pull, bicep curl, tricep pushdown, lying tricep extension, weighted close grip pushup, deficit pushup --- or choose your own. Set a timer for 6 minutes and go back and forth between the two exercises, getting as many quality reps as possible. Rest as needed.

A. Alactic power intervals - 10 seconds of all out effort - Recover back down to zone 1 or low zone 2. Probably at least 2-3 minutes - Get 6-10 reps. B. Lactic power intervals - 30 seconds of all out effort - Recover back down to zone 1 or low zone 2 - Get 5-8 reps. C. 150 YD Shuttles (10,15,20,30) - Recover back to zone 1 or low zone 2 - Get 3-5 reps D. 60 YD Shuttle (5,10,15) - Recover back to zone 1 or low zone 2 - Get 5-8 reps.