Skills

3 sets for quality of:
5 overhead med ball toss for max distance
3 broad jumps for max distance

Accessory Work

4 sets of:
10 Pendlay rows – choose weight
12 barbell roll-puts
10 Bulgarian split squats – loaded if possible (10L/10R)
12 band tricep pushdown

Mobility

12:00 of coach’s choice mobility work
*Minimum 2 upper body + 2 lower body mobility exercises