Dynamic Warm up 10 reps everything
Jumping Jacks 10 reps
Seal Jacks
Crisss Cross Jacks
Low pogo
High pogo
Body squats
Gate swings
Fast feet in and out hold squat after 10 reps

Movements 30 yards or 90 feet
Skip fwd
Skip bkwd
Skip sideways
Shuffles
Karaoke
Cross Run
Scissors
Straight Leg run
Fast kicks to a sprint
Lunge walk
Reach to balance hamstring stretch
Spider man Stretch
Slow Bear Crawl
Bear pounce
Frog Hops
High knees
Drummer boy
Butt Kicks
AB Skips

Workout
Clean jump Shrugs off the Bench 6x5 @65lbs
Clean Jump Shrugs 6x5 @65lbs.