10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)

Multi-Start Accelerations (Walk-back rest)
1. Kneeling Start 4x10m (2L/2R)
2. Prone Start 4x10m
3. Kneeling Side Start 4x10m (2L/2R)
4. Prone Side Start 4x10m (2L/2R)

Power & Strength Development – 4 Sets
5e Landmine Clean & Press
6 Box Jumps

Partner MB Core – 3 Sets
10 Roll-back Sit-up Throws
10e Russian Twist Throw
(One partner works at a time.)