Warmup and Stretch
10-15 minutes
Dynamic Prep: Perform for 3 rounds
Medicine Ball Slams x 20
Medicine Ball Chest Pass x 20
Shuffle-Shuffle @ 5 yards with sprint-sprint @25 yards
Sprint Suicide @ 10 yards @ 25 yards
Bucket 1: Perform for 5 rounds
Pullups x 5
Dumbbell Incline x 10
Sumo Deadlift x 15
Platform hops x 20
Conditioning: 3/4 mile run
Bucket 2: Perform for 4 rounds
Steup-ups x 10 each leg
Overhead Sandbag Lunge Walk x 40 yards
TRX Row x 20
Jumping Jacks x 20
Conditioning: 3/4 mile run
Cooldown and Stretch
10-15 minutes
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