12’ Dynamic Warm-up (Multidirectional Locomotion + Dynamic Stretches + Sprint Drills)

Speed Development
Resisted Sprint 3x15yd
Resist & Release Sprint 3×5+10yd
Sprint + Float 3×10+5yd

Power Development – 4 Sets
10 Alt. Low Box Step-up Jumps (Can add weight)
5e ½ Kneeling MB Shot Put (with a partner)

Accessory Strength – 3 Sets
5 MB Vertical Throws
8e SA DB Side Lunge
10e L-Overs