Coach to use following excercises in warmup:

Banded Hamstring Mobility
Jefferson Curls x 5-10 reps

Med-Ball Squats
Med-Ball Rotational Throws
Med-Ball Deadlifts
Med-Ball Alternating Step-Ups

A. Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 25 reps
Station 2 – Ab-Wheel Rollouts x 10 reps
Station 3 – Side Plank x 45 seconds each side

B. Conditioning
For time:
1000 Meter Row
50 Walking Lunges with Farmer’s Carry
25 Strict Pull-Ups

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