Speed, Agility, and Quickness (15-20 mins.)

-Star Drill (Sprint, Back Peddle, Shuffle)

-Bag Weave

-Med Ball Lateral Shuffle/Pass to Sprint

-Med Ball Wall Scoop Toss

-Four-Point Pop-Up to Ball Catch

Resistance Training (30-40mins.)

-Front Squat 5@60%, 5@70%, 6-8×5@85%

-Bounding Hurdle Jumps 3×10 hurdles (perform 1 set of hurdle jumps immediately following each set of 85% front squats)

-Press 5@60%, 5@70%, 6-8×6@85%

-Med Ball Wall Chest Pass 3×10 (perform 1 set of med ball passes immediately following each set of 85% press)

-One Arm Row 5@60%, 5@70%, 6-8×7@85%

-Clapping Pull Up 3×5 (perform 1 set of clapping pull ups immediately following each set of 85% Row)

-RDL 5@60%, 5@70%, 6-8×8@85%

-Squat Jumps 3×5 (perform 1 set of bodyweight squat jumps immediately following each set of 85% RDL)

-DB Curls 3x12ea.

-DB Skull crusher 3x12ea.

Cool Down (10-15mins.)

-Static Stretch