0:00-10:00 General Warm-up

10:00-15:00 Plyometrics

15:00-22:00 Transition to Lower Body Strength

22:00-32:00 Lower Body Strength

32:00-39:00 Transition to Upper Body Strength

39:00-49:00 Upper Body Strength

49:00-56:00 Transition to Conditioning

56:00-71:00 Conditioning

71:00-75:00 Cool-down

Plyometrics/Balance

5 sets of 5

Broad Jumps

2 sets of 12 (6 each leg)

Sprint Jumps (VIDEO)

Lower Body Strength

10 minute block

Double DB Lunges 5x12 (6 each leg)

Upper Body Strength

Double DB Bench Press 5x8

Ring Rows 5x8

Conditioning

3 Rounds

15/11 Calorie Bike

15 AbMat Sit-ups

15 Burpees

30 Russian Twists (15 each way)

—2 minutes rest between rounds—