Warm Ups: Pliometrics (30 seconds each)

1. Switches

5. Hurdle Cross Over

2. X-Jump

6. Mountain Climber Hurdles

3. Out/In-Hop Back

7. Push Ups (no knees)

4. Skater Hurdles

8. Burpees

Drills

• Slow Toe Rise: 2-8b rep (1x in ea rep): up...2...3...4...down...2...3...4 
• Med Toe Rise: 2-8b reps(4x in ea rep): up 2 down 2, up 2 down 2, up 2 down 2, up 2 down 2
• Fast Toe Rise: 2-8b reps (8x in ea rep): pulse 2-3-4-5-6-7-8, pulse 2-3-4-5-6-7-8
• Fore/Back Slow 7s: 2-8b reps (right, then left)(step close, step close, etc)​

• Fore/Back Skitter 7s: 2-8b reps
• Side Slow 7s: 2-8b reps (step close, etc)
• Side Skitter 7s: 2-8b reps
• Leg Swing: 3 directions. 4 swings per direction. Each leg.
• Soldier Walk: 2-8b reps (think 8b down and 8b back)

Step Work: 1st/2nd Step Right/Left Side (1x per focus per speed)