1) pawu - 2 sets, iso and dynamic
2) dynamic prep - 50 ft, 4 ways at each
cocky walks, a skips, step overs
3) plyos
a. 3 sets
5 x med ball throw circuit, 6 kg
5 x MR hamstrings + pushup
5 x shin hop + box jump (20",30",30"+2 plates)
b. 3 sets
5 x depth pushups (2 blue plates+2 yellow plates)
20 x lateral skiers
4) barbell walking lunges w/ high knee pull thru
3 x 100 ft @ 40 kg
5) bar dips - 3x max reps (16,10,8)
60 sec rest between
6) shoulder burner w/ 5 kg DBs (lat raises and flys)
7) 400m punching bag carry
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