3 Rounds:
- 10 hops
- 7 tuck jumps
- 5 broad jumps
3 Rounds:
- kneeling walk ins
- 10' POSE
- 10 m sprint
3 Rounds:
- 30' lateral agility drill
- 30' rest
3 Rounds:
- 10 single leg hops
- 7 single leg tuck
- 5 broad jumps
3 Rounds:
- hurdle reaction to 10 m sprint
3 Rounds:
- 10 lateral hops
- 10 lateral jumps
- 10 m skipping jumps
3 Rounds:
- single leg rotational jump sequence
3 Rounds:
- 10'' high knees
- 10 tuck jumps
- 100 m sprint
3 Rounds:
- 7 tuck jump burpees
- 10 m broad jumps
- 10 backward jumps
3 Rounds:
- 10 m sprint
- 50 m easy jog
- 10 m skip jumps
3 Rounds:
- 10 m sprint
- 3 lateral jumps
- 10 m sprint
- 3 lateral jumps
3 Rounds:
- 1 kneeling jump ups
- 10'' POSE
- 10 m Sprint
