Dynamic Warm-up
Then
20 minutes of as many rounds/sets as possible: Cones Sprint Drills +
Ladder Drills +
30 seconds Rope Undulation +
15 x Medicine Ball Squat – Shoulder press and Chest Throw +
20 x Single arm Kettlebell swing
Then
3 rounds/sets of:
10 x Medicine ball Plyometrics Upper Extremity Side Shuffle +
10 x Medicine ball Plyometrics Chest push press +
15 x Medicine ball Sit-up/Crunch to throw +
20 x Medicine ball Russian Twists
2 minutes Plank Hold