3x8 Judo Roll with a jump 3x30s Box drill 3x10 kneeling jump squat 3x12 straight leg calf jumps 3x12 side jump squats 3x8 forward bound and run back 3x8 half kneeling side taps 3x6 plyo push-ups 3x16 banded samurai pulls 3x12 step up and knee drives 3x10 resistance band bounds 3x14 agility bounds