Dynamic Warmup

10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle

Medicine Ball Throw for Height

3 x 5

Seated Vertical Jump

3 x 5

Paused BB Squat from Pins

8, 8, 6, 6

Paused Seated DB Shoulder Press

3 x 10

Paused Prone DB Row

3 x 10

Eccentric GH Slides

3 x 6

Plank with Elbow Slide

3 x 0:30

Calf Raise Series

3 x 12

Dynamic Warmup

10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle

Tall Kneeling Med Ball Chest Pass

3 x 5

Medicine Ball Slam

3 x 5

Explosive Trap Bar Pull

4 x 5

Paused Bench Press from Pins

8, 8, 6, 6

Lat Pulldown

8, 8, 6, 6

Low Box Step-Ups

3 x 12

Back Extension

3 x 8

Tall Kneeling Iso Cable Hold

3 x 0:30

Banded Ankle Dorsiflexion Mobilization

3 x 12

Dynamic Warmup

10s Isometric Glute Bridge 15x Lateral Band Walk / side 10x Band Monster Walk / side 15yds Straight Leg Kick Walk 8x Half Kneeling Thoracic Spine Rotation 15 yds Walking Quad Pulls 8x Spiderman with Thoracic Rotation 15yds Lateral Lunge Walk 8x Bent Over Y's 15yds Warm Up Skips 15yds Warm Up Carioca 10yds Lateral Shuffle

Broad Jump to MB Chest Pass

3 x 5

Seated Broad Jump

3 x 5

BB RDL from Mid Shin Pins

8, 8, 6, 6

Incline DB Bench Press

3 x 12

Wide Grip Seated Row

3 x 12

ISO Split Squat

3 x 0:30

Single Arm Overhead DB Farmer's Carry

3 x 25

Manual Ankle Dorsiflexion Mobilization

3 x 12