Warmup SAQ Drills Hurdle Over Unders - strict Speed Ladder Power Skips Bounding to one leg balance Single leg bounding 10 Kettlebell Turkish Getup + Windmills Conditioning Every 2 minutes…

Warmup Jump Rope 2 minutes Clean Progression Strength 2-2-2-2-2-2 Front Squat Conditioning 5 Sets Sled Drag 5-10 Power Wheel Rollouts

Warmup Speed Ladder Then 3 Rounds 10 Pullups 10 GHD Situps 10 Power Swings 15 Pushups Strength 5x5 Kettlebell Single Leg Deadlift Conditioning 400 YD Run 15 Ring Dips 3…

Warmup SAQ Drills: Speed Ladder Power Skips for height Power Skips for distance Wall Drill 4 Point Balance Drill Hurdle Over/Unders: Lateral Lunge to Front Lunge to Single leg balance…

Warmup Dynamic Athletic Movement Clean Progression Strength 5x8 Back Squats rest 60 seconds between sets Conditioning 5 sets 20 Pushups Max L-sit or hang rest 60 seconds

Warmup SAQ Drills: Speed Ladder Lateral Shuffle/with Pivot Carioca/with Pivot Broad Jumps 4 Point Balance Drill Approach Box Jumps Conditioning 10 Minutes 5 High Box Jumps 10 Sandbag Halfmoons Max…

Warmup Clean Progression Strength 5x3 Front Squat Conditioning 5 Minutes: 30/30 Max Thrusters Then, Max Plank Hold

Warmup SAQ Drills: Speed Ladder Power Skip for height Power Skip for distance Wall Drill 4 Point Balance Drill Partner Medicine Ball Drills Chest Pass Lateral Pass Overhead Throw Reverse…

Warmup Jump Rope 2 minutes Clean Progression Strength Back Squat 5x5 Conditioning 7 Minutes AMRAP 5 Handstand Pushups 5 Pullups 5 Pistols per leg then 3 minutes AMRAP Jump rope…

Warmup Run the Long Block Clean Progression Strength 5x3 Front Squat (across) Conditioning 6x6 Superset Romanian Deadlift Hanging Leg Raise