Core and Agility
Warmup: 30 seconds L side plank, plank, R side plank. 10 bodybuilders
10 spider man pushups
10 yoga block pass crunches (Pez dispenser crunches)
alternate per round: 2 in 2 out speed agility drill / 1 foot in 1 foot out switch drill
10 prone row/ explosive momentum pushup
10 “single leg” ring rows. Every rep elevate the alternating foot off the floor with a strong straight leg.