Skips (low intensity)

1 x 20

Skips (medium intensity)

1 x 20

Skips (high intensity)

1 x 20

Pogo Up & Down

1 x 20

Pogos side-side

1 x 20

Pogos Diagonal

1 x 20

Under Belt Transfer

1 x 10

Under Both Legs Transfer

1 x 10

Between the Legs Transfer

1 x 10

SL Between the Legs - Transfer Jumps

1 x 10

1-Step Hurdle Jump

1 x 5

2-Step Hurdle Jump

1 x 5

Approach Hurdle Jump

1 x 10

10 Yard Sprint

1 x 3

High Knees

1 x 10

Butt kicks

1 x 10

High Kicks

1 x 10

Cartwheels

1 x 10

Bear Crawl

2 x 10

Crab Walk

2 x 10

Shuffle PVC Catches

1 x 10

PVC Bear Crawls

@ 10

Lateral Squat

3 x 10

Push-ups

3 x 10

Skater Squats

3 x 10

DB Overhead Press

3 x 10

Bulgarian Split Squats

3 x 20

DB SA Rows

3 x 10

Ball Balance Squats

1 x 20

Ball Balance Lunges

1 x 20

Forward Gallops

@ 20

Gallops for Height

@ 20

Shuffle Cone Placements Races

3 x 6 @ 10

Hurdle Hops - Short Arms

1 x 10

Hurdle Hop - Hands on Hips

1 x 10

Hurdle Hops - Hands above Head

1 x 10

Skips (reach distance in set amount)

10, 8, 6 @ 20

Gather Step Vertical

2 x 3

Lateral 1-Step Hurdle Jump

2 x 2

Lateral Gather into Max Vertical

2 x 2

Broad Jump (single)

2 x 4

Broad Jump (double)

2 x 3

Triple Broad Jumps

2 x 2

5 yd lead/10 yd sprint

3 x 1 @ 15

Bear Ball Catches

1 x 20 @ 1:00

Crab Ball Catches

1 x 20 @ 1:00

Bear Crawl - circle around foot

1 x 20 @ 1:00

Crab Crawl - Self Toss + Pass under the hips

1 x 20 @ 1:00

Between the Legs - Bucket Toss

1 x 3:00 @ 5

DB Snatches

2 x 5

DB Bench Press

2 x 12

Goblet Squat

2 x 12

Overhead Plate Press

2 x 12

Chin-up Hang

2 x 30

Bench Dips

2 x 20

Forward Medball Carry

@ 1:00