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

CORE STRENGTH 

2x (1 minute between each station!!)

1. Burbee into Sprints 
2. Inch Worm
3. Alligator Push-Ups
4. Touch the Clouds

Lift Weights (80% max)

• Bench press – 3 x 10-12 reps
• Seated shoulder press – 3 x 10-12 reps
• Squats – 3 x 10-12 reps

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

8 x 200 yd – sprint each 200 in 30 seconds (rest with a 100 yd walk)
10 x 50 yd – sprint each 50 in 6 seconds (rest with a 50 yd walk)

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

CORE STRENGTH 

2x (1 minute between each station!!)

1. Burbee into Sprints 
2. Inch Worm
3. Alligator Push-Ups
4. Touch the Clouds

Lift Weights (75% max)

• Power clean – 3 x 10-12 reps
• Dead lift – 3 x 10-12 reps
• Lat pull downs – 3 x 10-12 reps