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

10 x 100 yd sprint in 13-14 sec (100 yd walk back rest)

20 x 50 yd sprint in 6 sec (50 yd walk back rest)

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)

• 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

4 x 300 yd sprint – each 300 under 45 seconds (rest with a 100 yd walk)

10 x 150 yd sprint – each 150 under 20 seconds (rest with a 50 yd walk)