Tempo

Full dynamic warmup

20x100m (rest until 120bpm)
28:31
(barefoot)

Track/Lift/Ultimate

Full dynamic warmup

4x30m Accelerations

10x10m (1 min RI)
6x20m (2 min RI)

A1. Front Squat - 5x2 @ 225
A2. Pullups - 5x2 @ BW
B1. Decline Bench Press - 4x2 @ 225
B2. Face Pull - 3x10 @ 110

Full dynamic warmup

2.5 hours Ultimate practices

10x(10 burpees + 70yd)

Tempo/BW Circuit

Full dynamic warmup

25x80m (rest until 120bpm)
32:54
(barefoot)

10x(10 Pushups, 20s Side Bridge, 10 Walking Lunges) - 8:04

Lift

Full dynamic warmup

A. 1-2 Cut -6x3
B. Lateral Cone Jumps - 4x(6/side))
C1. Front Squat - 3x3 @ 245
C2. Pullups -7,5,5 @ BW
D1. 1-Arm DB Bench - 2x2x5 @ 90
D2. Cable Row - 2x10 @ 150

Bike

Full dynamic warmup

15 min @ 120-130 BPM
165 Cal

Ultimate

Full dynamic warmup

30 min throwing

2 hours full-field Ultimate

Lift

Full dynamic warmup

A. Falling Starts - 6x10m
B. Rim Jumps - 4x6
C1. Front Squat - 5x1 @ 255
C2. Pullups - 4x2 @ BW+25
D1. Incline 1-Arm DB Press - 2x3x8 @ 70
D2. Chest-Supported Row - 3x8 @ 50