Dynamic Warm Up

Giant Set x 1

ULT
Pogo Hops

time 15s

Tempo explosive

Rest 20s

Set	Time	Tempo	Rest
1	15s h:m:s	Explosive	20s (h:m:s)

ULT
Single Leg Hops

time 10s per leg

Tempo explosive

Rest 20s

Set	Time	Tempo	Rest
1	10s per leg h:m:s	Explosive	20s (h:m:s)

Do these side to side

UMT
Carioca

time 30s

Tempo fast

Rest 20s

Develops transverse plane agility in the lateral direction.

Set	Time	Tempo	Rest
1	30s h:m:s	Fast	20s (h:m:s)

LMT
Fast Lateral Shuffle, Shift

time 30s

weight_lbs MB weight

Tempo fast

Rest 20-30s

Set	Time	Weight	Tempo	Rest
1	30s h:m:s	MB Weight lbs	Fast	20-30s (h:m:s)