A: Warm Up
4 sets
20 sec Plank Hold
20 sec Hollow Hold
20 sec Sit ups
20 seconds rest
Dynamic Stretches
B1. Strength
3×10 Back Squats
3×10 Split Squats
B2. Agility
Cone Drills
C. Met Con
12 minute AMRAP
20 DB or KB Sumo Deadlift High Pulls
8 Lap Shuttle Run
