Plyos/Ultimate

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(4/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x3x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 3x4 (3 min RI)
F. Sprints - 5x30m (3 min RI)
G. Double Leg Bounding - 1x25m

1.5 hours Ultimate practice

Tempo

Full dynamic warmup

20x80m (rest until 120bpm)
26:11
(barefoot)

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
40:17
(barefoot)

12x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 12:46

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. Power Skipping - 2x40m (2 min RI)
E. 18" Depth Jumps - 2x5 (3 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m

Tempo/BW Circuit

Full dynamic warmup

30x80m (rest until 120bpm)
37:21
(barefoot)

10x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 10:03

Tempo/BW Circuit

Full dynamic warmup

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

10x(12 Pushups, 30s Side Bridge, 12 Walking Lunges) - 10:52

Plyos

Full dynamic warmup

A. 4-Star Drill - 3x10 (1 min RI)
B. Lateral Cone Jump - 3x(5/side) (2 min RI)
C. 1-Leg Step Up (18" box) - 2x2x8 (1 min RI)
D. 18" Depth Jumps - 2x5 (3 min RI)
E. Power Skipping - 2x40m (2 min RI)
F. Sprints - 4x30m (3 min RI)
G. Double Leg Bounding - 1x25m