10’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches)
Power Development
3 Rounds:
6 Split Stance MB Chest Throws (3e)
6 Broad Jumps (Single, Double, Triple)
Scramble Circuit – 2×20”/30” + 10yd Sprint
1. Squat Jacks
2. MB Punch Slams
3. Plank Jump-ins, Side to Side
4. MB Russian Twists
5. Split Squat Jacks
6. Burpee MB Slams
(1st Round Facing FWD, 2nd Round Facing BWD)
Midline Stability – 3×20” on/15” off
1. Hollow Rocks
2. Side Plank Leg Lifts (L)
3. Side Plank Leg Lifts (R)