Warmup: 2 sets
10 walking lizard stretch
10 beat swings
10 KB swings
Trainer led squat matrix
Practice: learn the pistol squat
Strength: 3 sets not for time
10 push-ups
10 each keg pistols
10 bar rows
Speed: 2 sets
20 meter Shuttle sprint
Vertical Power: 2 sets
Boys: 10 24/30 in. Box jump
Girls: 10 16/20 in. Box jumps
Mobility:
:30 lizard stretch
:30 pigeon stretch
:30 gastric stretch
:30 soleus stretch