200 Meter Run
:30 Seconds – Lateral Hops over Barbell
1 Minute – Active Samson
:30 Seconds – Knuckle Drags
1 Minute – Active Spidermans
:30 Seconds Air Squats
1 Minute – Cossack Squats
200 Meter Run

Barbell Warm-up:
5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

1. Down Dog with Foot Pedal – 1:00
2. Pigeon Pose – 1:00 Each Side

Double Unders
1. Hands in Front of Hips
2. Consistent Jump

Walking Lunge
1. Wide Base
2. Shin Vertical

Deadlift
1. Lats On
2. Hips Back First
3. Build in Weight

Barbell weight should set so athletes could do 20+ repetitions unbroken when completely fresh. Walking lunges are to be performed with bodyweight only.