10′ Dynamic Warm up
Hurdle Mobility

Partner Shuttle Runs Out Back (20′ Cap)
Partner A: 10m and back
Partner B: 10m and back
Partner A: 20m and back
Partner B: 20m and back
… increasing by 10m up to 100m and back to 10m
Every 3′ everyone does 10 Pushups and 15 Rocket Jumps

MB Strength 3x
MB Hamstring Curls x8
MB Partner Sit up toss x12
MB Partner Plank Roll Across x10e (facing lateral)