WU: lap around field, karaoke, high knees, butt-kickers, shuffles, SSH, Imperial Walker, Mountain Climbers, Merkins, Willie Mays Hayes.
Four cone drill stations to start. 5 Merkins before each PAX launches into the exercise; those in line do Mountain Climbers. Four groups of four rotate through each for 5 minutes each station.

• W drill – backwards and forward sprint
• 3-cone drill – signature NFL combine event for DEs and LBs
• T drill – sprint with three changes of direction
• X drill – sprint, shuffle, backwards run, and sprint
• Two-minute BTTW with those falling off doing burpees
• 10 burpees OYO
• Bear-crawl/lunge walk cone drill: each PAX does 10 Merkins then bear crawl, lunge walk, and crawl bear around the cones. Those in line do squats.

Mary:

• 30 Merkins (10 regular, 10 diamond, 10 wide-grip with a long low hold on the last one)
• 50 flutter kicks
• 20 Russian Hammers