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

Multi-Start Accelerations (Walk-back rest)
1. Side Start 4x10m (2L/2R)
2. Prone Side Start 4x10m (2L/2R)
3. BWD Seated Start 4x10m (2L/2R)
4. BWD Standing Start 4x10m (2L/R)

Power & Strength Development
A1. Approach Box Jump 4×6
A2. MB Side Slams 3x5e

B1. Chin-up 4×6-8
B2. MB Punch Slams 3x5e