Jump Series

-Broad Jump 5x2

-Lateral Broad Jump 5x/side

-Vertical Jump 5x

Bradford Box Series

-Box Jump 10x

-One Foot Box Jumps 7x/side

-Hip Turns 5x/side

Sprint Series

-Striders 5x - 10yds

-Wall Drill 3x

-50% Sprint 5x 10yds

-100% Sprint 5x 10yds

-50% Sprint 20yds

-100% Sprint 20yds

Medicine Ball Series

-Ball Slams 10x

-Broad Jump Chest Pass 5x

-Granny Throws 5x

-Wood Chopper 5x/side

 

Core 360

-Sit Ups 20sec

-Leg Raises 20sec

-Heal-to-Heal 20sec

 

Shoulder Series

-Side Raises                10x

-Front Raises               10x

-Shoulder Press           10x

-Palm Up/Palm Down  10x

-Bent Over Row           10x

 

A.

5 - Rounds

-Push Up 5x

-Bear Crawl 10yds

-Squat 3x

 

B.

3-Rounds

-Burpees 5x

-Walking Lunge 20x

C.

5-Rounds

-Med Ball Lunge 10x

-Push Up 3x

-Bear Crawl 10yds

-Med Ball Squat 2x

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