Speed:
– Heel Walk 2 x 20yds
– A March 2 x 20yds
– A Skip 2 x 20yds
– Butt Kicks 2 x 20yds
– Chicken Run: 2 x 20yds
– Machine Gun 2 x 10 yds
– Seated Fast Arms: 3 x 10 sec.

Agility/ Multi-directional:
– “Dot” Drill: Figure 8/ In-n-Out 2 x 10 sec
– Lateral Base Slide Technique.

Strength/ Olympic/ Core Circuit:
1a.) Hang Clean: 4 x 5
1b.) Sit Up: 4 x 10
1c.) Push Up: 4 x 8
1d.) Russian Twist: 4 x 20
1c.) RDL to Row: 4 x 8

WOD/ Conditioning:
8 x 100m w/ 30 sec. Rest