Full dynamic warmup
A. Donkey Ankle Bounce - 3x30 (1 min RI)
B. 1-2-3 Jump - 3x(4/side) (2 min RI)
C. Rhythmic Jump Squat - 3x6 (2 min RI)
D. Broad Jump - 3x5 (2 min RI)
E. 12" Depth Jumps - 3x5 (3 min RI)
F. Sprints - 8x10m (1 min RI)
12x60m (rest until 120bpm)
10:50
(barefoot)
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