12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Change of Direction Development
Cut back to Sprint 4×5+10yd (2L/2R)
Sprint, Cut back, Sprint 4×5+5+10yd (2L/2R)
Pro Agility Shuttle 4×5+10+5yd (2L/2R)

Power & Strength Development
A. On 2:30 Interval:
Clean Pull 4×4
Skater Bounds 4x5e

B. On 2:30 Interval
Heavy Sled Push 4×5+5yd (Out & Back)
MB Vertical Throw 4×4
(Split group between A&B Sections if >4 participants.)