Athlete Game Day:
Footwork Ladder
Footwork Mat
Lateral Plyo Box 50 Touches
Med Ball Routine
Form Hang Cleans- Bar only

Athlete Non Game Day:
Hang Clean 3 sets of 5
Squat 5 sets of 5
Vertimax
Warmup 1x 8 power
3x 12 Quick
2x 20 ankle hops
Cool Down 1x 8 Power
Calf Raises 3x fail
Dard 2x fail
Jump Shrugs 3x 5
50 Lunges

Crossfit: Black Jack
Push ups and Sit ups 21 total for each set

Fitness:
200 core exercises
50 Lunges
Sets of 21-15-9 for each exercise focus on lower body