Mobility Stretches	Sets / Reps	Dynamic Movements	Sets / Reps
Cat Camel Stretch	1 / 8	Knee Pulls	1 / 10 ea
Bird Dogs	1 / 5 ea	Quad Pulls	1 / 10 ea
Piriformis	1 / 20 sec ea	Toe Swoops	1 / 10 ea
Hamstring Pulls	1 / 10 ea	Lateral Lunges	1 / 10 ea
T-Spine Rotation	1 / 5 ea	Hip Capsule Stretch	1 / 10 ea

Block	Movement	Exercise	Sets	Reps
A	PLYOMETRICS	Squat Jumps	3	10-12
B	CARDIO	High Knees	3	20-45 sec
C	STRENGTH	Squats	3	15-20
C	STRENGTH	Push Ups	3	10-15
D	METABOLIC CONDITIONING	Mountain Climbers	3	20-45 sec
E	CORE	Plank Ups	3	20-45 sec