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

AGILITY & ENDURANCE 

Speed Ladder (x 2 each pattern)
Speed Run, Forward In-out, Right Lateral In-Out, Left Lateral In-Out, Icky Shuffle

Endurance 
Hills (outside cafe)-  25x (jog down)

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

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

2 x 400 yd, each 400 should be run in under 65 sec (walk 200 yd rest) 

8 x 200 yd,  each 200 should be run in under 32 sec (walk 100 yd rest)