4:00-5:30 Weight Room
| Bench Step Up Hops | 8×3 |
| Lean Knee Drive | 8×3 |
| Arm Sprints (10 secs) | 8×3 |
| Reverse Lunge High Step | 8×3 |
| Calf Raises | 8×3 |
| Box Squats | 8×3 |
| video |
Field
| Broad Jumps | 8×3 |
| Bounding | 8×3 |
| Running Style Jumps | 8×3 |
| video | |
| Sprint: Two hurdles, chop shuffle, sprint 10 | 3×1 |
| Sprint: Fake outside, shuffle 5 inside, spin 180, sprint 15 | 3×1 |
| Sprint: Shuffle backwards 10, sprint forward 25 | 3×1 |
| Sprint: Chop feet, spin 180, sprint 30 | 3×1 |
| video |
- Stamina Session 1, Part 1 – 8×6
- Stamina Session 1, Part 2 – 5×4
- 120s – 2+2+2