Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Push Ups
2 x 5 Squat Jumps 
Then:
8x RMM + 20x Frog Hops + 1 minute rest
6x RMM + 30x Frog Hops + 1 minute rest
4x RMM + 40x Frog Hops + 1 minute rest
2x RMM + 50x Frog Hops + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
If jumping is not appropriate for athlete, can do air squats instead
Then:
30m Rock Carry
60m Farmer’s Carry
60sec OH Plate Hold
5 Rounds, rest as needed
Then:
Cool Down