5? Multidirectional Locomotion
5? Hurdle Mobility
5′ Sprint Drills (Lateral Emphasis)

Power Series – 4x
1. 3e Rotational MB Scoop Toss
2. 5e Lateral Skater Jumps (2 sets paused, 2 sets continuous)

Trap Bar Deadlift 2×8, 3×5
SA DB Push Press 4x6e

Shuttle Tempo Run 3x4x15? on/30? off
1. Shuffle
2. Backpedal Out, Run Back
3. Run
(Set cones at 0yd, 5yd, and 20yd. Perform the specified movement for 5yd & back, then continuous 20yd runs for remaining time)