Dynamic Warm-Up

Keep it athletic and flowing:

2 Rounds

• High Knees x 15 yards
• Side Shuffle x 15 yards each way
• Backpedal → Sprint x 15 yards
• Walking Lunges w/ Rotation x 10 each leg
• World’s Greatest Stretch x 5 each side
• Arm Circles + Scap Pulls

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Movement / Plyo Series (Explosive — Low Volume)

2 Sets each

Box Movement Series

1. Box Drop → Vertical Jump

• Step off box
• Land soft
• Immediate jump
  5 reps

2. Lateral Box Step-off → Sprint

• Step off sideways
• Stick landing
• 5 yard sprint
  5 reps each side

3. Depth Drop Stick

• Step off box
• Stick landing (no jump)
• Focus on athletic posture
  5 reps

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Sled Work (Athletic Strength + Conditioning)

Keep weight moderate — focus on speed

3 Rounds

Sled Push

• 15 yards
• Explosive drive

Sled Backward Pull

• 15 yards
• Quad burn / knee health

Sled Lateral Pull (if possible)

• 10 yards each side

Rest 60–90 seconds between rounds

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Tidal Tank / Water Bag Series

2 Sets

Tidal Tank Rotational Stride Swings

• Load back
• Stride
• Rip through
  6 each side

Tidal Tank Lateral Load → Power Drive

• Side load
• Explode forward
  6 each side

Tidal Tank Catch & Stabilize

• Toss from partner
• (While standing on Bosu) Catch and hold athletic position
  5 reps

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Rotational Work

2 Sets

Rotational Jammer Press

• Athletic stance
• Rotate through hips
• Explode forward
  8 each side

Reverse Jammer Pull (Rotational)

• Rotate
• Pull explosively
  8 each side

Light Athletic Core

2 Rounds

• Med Ball Rotational Throws (light) x 6 each side
• Plank w/ Shoulder Taps x 20
• Side Plank x 20 sec each side

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