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

Power Development
3 Sets:
6 MB Hammer Hip Toss (2e)
6 180-degree Vertical Jumps (3e)

Scramble Circuit – 2×25”/30” + 10 yd Sprint
1. MB Punch Slams
2. Squat Jack
3. Hindu Push-ups
4. MB Lying to Standing
5. Lateral Lunge Shuffle
6. Burpees
(1st Round Facing Left, 2nd Round Facing Right)

Midline Stability – 3x10e
1. SL Glute Bridges (1-2sec pause at top of hold)
2. Side Plank Thread the Needle