4:00-5:30 Weight Room
| Depth Jumps | 7×4 |
| Resistance Band Kickback | 7×4 |
| Nordics | 7×4 |
| Forward Lunge | 7×4 |
| Barbell Glute Raise | 7×4 |
| Dead Treadmill (15 sec) | 7×4 |
| video |
Field
| Dorsi-Flexed Jumps | 7×4 |
| Knee Drives | 7×4 |
| Lateral Hops | 7×4 |
| video | |
| Sprint: Back 3, forward 3, spin 180, sprint 8, settle | 5×1 |
| Sprint: From back, get up, sprint 25, settle in 2 | 5×1 |
| Sprint: Side shuffle over hurdles, slalom through poles, settle at end | 5×1 |
| Sprint: Perform header jump at each pole, settle at end | 5×1 |
| video |
- Stamina Session 3, Part 1 – 7×6
- Stamina Session 3, Part 2 – 5×4
- 120s – 3+2