General WarmUp
1' Low Box Runners
30s Reverse plank
30s Good Mornings
Specific WarmUp
2 sets
10/side lying clam shells
10 Alternating curtsy lunges
3-5 tempo object squats
Strength / Skill
Every 2' for 10 Minutes (5 Rounds)
3-5 Tempo Squats/object squats @ 5s down
In remaining time athletes perform Max glute bridge walk outs
WorkOut
3 Rounds
75 Jumping Jacks
50 Leg Lever
25 Burpees
75 Jumping Jacks
50 Sit Ups
25 Burpees
Cooldown
1' per side lying quad stretch