Barefoot Walking - Can perform first section of warm up with shoes off Rollback to Figure 4 Stretch x5ea KB Arm Bar x5ea Push Up w/ Twist x5ea Back Bend x5 Attempts Spiderman Crawl x10ea Rotational Ankle Pops - Forward & Backward x25ea 45 Degree Bounds x10ea @ 80% -Shoes on- Build Up Resisted Broad Jump 2x3 (1st set @ 50%, 2nd @ 75%, 3rd @ 100%) Build Up Ankle Pops 2x10 (Start low, each rep increase height of jump & speed off of ground) 3 Switch w/ a Bounce 2x10yds

Jump Rope

1 x 1:00

Resisted Shin Drop Start

3 x 6

2 Pt Falling Start

3 x 4

Resisted Sprint

3 x 10

Sprint

10, 15, 20

Hang Snatch

3 x 4

Rhythm SL Hops

3 x 8

Rhythm Oscillatory RFESS

3 x 20

Split Squat MB Rapid Rotation

3 x 12

DB SL RDL - Every Rep Different

3 x 12

Skater Bound Lateral MB Throw

3 x 8

Hyperarch Hops

3 x 1:00

Lizard Crawl

3 x 24

Monkey Bars

3 x 0:20

Zercher Carry

3 x 20

2 KB OH March

3 x 20

MB Deadlift

3 x 8

Wall Supported Hand Stand

3 x 0:15

Rollback to SL Stand

3 x 8

PVC Swing

3 x 8

KB Suitcase Carry x20yds Lateral MB Throw x5ea Linear Crawl x20 steps forward and back Lateral Lunge Hands Down to Step Behind Lunge x4ea/ea Reverse Step w/ Rotation x8ea Lateral Lunge w/ Rotation x5ea Pallof Press x20sec Sprint 10yds @ 70% 15yds @ 80% 20yds @ 90%

Tag

1 x 10:00

Band Accelerated Deceleration

3 x 8

Approach Broad Jump into Sprint

3 x 4

KB Rhythm Split Squat + Squat

3 x 8

Alternating MB Slam

3 x 12

Depth Drop

1 x 10 @ 24

Bilateral Overcoming Isometric

3 x 0:06

Approach Jump

3 x 4

Push Up Drop Catch

3 x 5

SA DB Row Drop Catch

3 x 12

Lateral Lunge Drop Catch

3 x 10

DB Bent Knee Calf Raise Iso

1 x 0:30

SL Leg Extension Iso

1 x 0:30

Copenhagen Side Plank

1 x 0:30

SL Hamstring Bridge Iso

1 x 0:30

Straight Leg Raise Iso

1 x 0:30

Split Squat Iso

1 x 8:00

Hang Isometric

1 x 3:00

Tempo Push Up

3 x 10 @ 5

Tempo KB Curl

3 x 10 @ 5

Tempo DB Skullcrusher

3 x 10 @ 5

Tempo Face Pull

3 x 10 @ 5