Workout of the Day (01/16/2013)

Starts: 4:00pm
Ends: 5:30pm

AGILITY & SPEED 

Agility Ladder Drills (x 2 each pattern)
High Knees Run, Forward In-out, Right Lateral In-Out, Left Lateral In-Out, Icky Shuffle

Agilities 2x

  • X Pattern 
  • WW Patten 
  • Slalom Off-Set 
  • Slalom Straight 

Speed Endurance (Full recovery between sets)

1 x 800 – each rep in 2:20 sec
4 x 300 – each rep in 45 sec (1:30 min rest)
5 x 10-15-20-25-30 progression (like basketball suicides) – each rep at 100% (2:00 min rest)