Power
10:00 warmup
Mobility/Stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m Tactical Walking Lunge
Then:
5x Box Jump
15 Sled Push
X5 Rounds, rest about 1 minute in between rounds
Then:
10x (total) Lateral Skaters jump -can be 10 per side or total athletes choice.
30 sec Ring Support
100m Sprint on Machine of Choice
X5 Rounds, Rest as needed to maintain form
Then:
30 sec flutter kicks + 10x Sit up + 30 sec front plank (can add shoulder tap) + 30 sec rest
X4 Rounds
Cool Down