4 min jog
stretch checks
2x100,100,100
100,200,100
100,100,100@grass tempo
2 min jump rope
2x2x5 hurdle hops
2x10 depth jumps
R:2 min
2x10 slalom jumps
2x10 broad jumps
2x10 continuous vertical jumps
R: short, 2 min
a. weighted situps 3x15,12,10@60,65,65
a. high cable twists 3x15,12,10@35,35,40
a. side bends 4x15,12,10,10@60,65,70
a. stomach vacuums hold 3x5@5 sec