10 mins

25 mins

Plyo Skill Stations
3 minutes at each station, 2-3 rounds
1. Agility Ladder
*single leg, double leg, icky shuffle, etc
2. DU Practice OR Heavy Rope
*If you are proficient with DU, then work 30 sec on 30 sec off
3. Challenging height slow and controlled box jumps
*Step down each jump
4. Skater Lunges
*Plyo if able.  Sets of 10, rest as needed.