general warm up (10 minutes)
resistance band pull a parts x 100 reps
kettlebell cleans x 10/10 reps
dive bomber push ups x 15 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)
Bulgarian split squats x 10/10 reps
1 legged kettlebell deadlifts x 10/10 reps
weighted calf raises x 20 reps
