12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
Power Development
3 Rounds:
1. 6 Split Stance MB Chest Throws (3e)
2. 6 Broad Jumps (Single, Double, Triple)
3 Rounds:
1. 6 MB Hammer Hip Toss
2. 6 180-degree Vertical Jumps (3e)
Scramble Circuit – 2×25”/30” + 10yd Sprint
1. MB Side Slams
2. Squat Jack + Split Squat Jack
3. Dive-Bomber Push-ups
4. MB Lying to Standing
5. Lateral Lunge Shuffle
6. Super Burpees
(1st Round Facing Left, 2nd Round Facing Right)
Accessories – 3x10e
Split Stance SA DB Row
Straight-arm Side Plank Complex: Leg Lifts + Hip Dips