(5 air squats on coaches command "GO!"
2 minutes of high knees 5 pushups on coaches common "GO!"
2 minutes Samson stretch (60 seconds on each side)
20 jump squats
20 kb or db swings
REST UNTIL THE 5 MINUTE MARK
Athletes should look to get at least one minute of rest
20 second V hold
10 seated leg raises, slow
20 twists, no load/touch floor
40 flutter kicks
*Attempt to move on to the next round with no rest, all movements slow and under control.