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 (70% 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

10 x 200 yd (walk 100 yd)
10 x 100 yd (walk 100 yd)

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)