Soft Tissue

1 x 0:05

Roll to Wide Leg Sit

2 x 8

Spidermans

2 x 6

Glute Bridge March

2 x 8

Dynamic Warm-up

1 x 10

Pogo Series

NCM Hurdle Jumps

3 x 4

Seated Broad Jump

3 x 3

1/2 Kneeling Sprint Start

1 x 10 @ 4

ECC Goblet Squat

3 x 4

Seated Cable Row

3 x 8

ECC RDL

3 x 4

DB Shoulder Press

3 x 8

GHR sit ups

2 x 10

Calf Raise ISO with Bent Knee

2 x 20

Glute Bridge ISO

2 x 0:30

Soft Tissue

Crab Walk

2 x 5

3-way Lunge

2 x 6

I-Y-T ISO

2 x 3 @ 15

Dynamic Warm-up

1 x 10

Pogo Series (COD)

MB Side Toss

3 x 5

Overhead Throw

3 x 5

Vector COD

1 x 5 @ 2

ECC Bench Press

3 x 4

DB Lateral Lunge

3 x 5

ECC Lat Pulldown

3 x 4

Curtsy Lunge

3 x 5

DB Bicep Curls

2 x 12

Banded Tricep Extension

2 x 12

DB Farmer's Carry

@ 20

Soft Tissue

Roll

2 x 5

Push Up to Down Dog

2 x 6

Sprinter Bridge

2 x 20

Dynamic Warm-up

1 x 10

Pogo Series

Skips for Height

3 x 10

Box Drop

3 x 3

20 Yard Sprint

1 x 20 @ 2

ECC Split Squat

3 x 3

1-Arm DB Row

3 x 8

Nordics

4 x 2

Landmine Press

3 x 8

Standing Pallof Press

2 x 8

Short Coppenhagen

2 x 20