12’ Dynamic Warm-up (Include hurdle mobility)

Power Development – 4 Sets
6 MB Slams
8 MB Punch Slams
10 MB Skater Bounds (5e)

Agility Development – Partner Mirror & Shadow
Triangle Formation – 8×15” on/75” off
Sets 1-4: Partner Mirror Drill
Sets 5-8: Partner Shadow Drill
(Triangles in opposite directions on mirror drill and same direction on shadow drill. Switch the leader each set.)

Midline Stability – 3 Sets
15 Hollow Rocks
10e L-Overs