DAY 5 - DYNAMIC EFFORT DAY
Prep
Low Level Plyos
Pogos
Skater Bounds
Carioca
Dynamic Work
DB Jump Squat - 4x5
Rotational Bound to Stick - 3x4/side
Broad Jump Series - 4x3
Pushup Drop & Pop - 3x5
Med Ball Slam - 4x5
Athletic Circuit (3 rounds)
Reverse Lunge → Knee Drive x8
Pushup x10
Mountain Climber x20
Lateral Crawl x15 yd