12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)
MB Throw Series – “Morpheus” 1x5e
Scramble Circuit – 2×20”/30” + 10yd Sprint
1. MB Rotational Slams
2. Squat Jacks
3. Push-up Jump-ins
4. MB Russian Twists
5. Split Squat Jacks
6. Burpees
(1st Round Facing FWD, 2nd Round Facing BWD)
Accessories – 3x10e
1. Reverse Plank March
2. Side Plank Complex: Thread the Needle + Hip Dips