WARM UP

A) JOGGING 5min

B) AMRAP 5

1) 25m + 25m walking lunges + hurdles
2) 15 + 15 Standing side bend with (anything)

Explosive Speed - YGIG

4 rounds for quality & explosiveness

6 X (Anything) Chest Pass + double leg hop

Skills & Strength

15 minutes time.

Pistols progressions

Rotvalli Step-down or Pistols with a little help from my friend, Pistols

4 x 3-5 repetitions, start every 90 seconds (E90s) for each exercise.