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)

• 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 (Full recovery between sets)

3 x 400 – each rep in 65 sec (2:00 min rest)
6 x 200 – each rep in 30 sec (1:30 min rest)
8 x 100 – each rep in 30 sec (:30 sec rest)

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 400 yd (walk 100 yd)
6 x 200 yd (walk 100 yd)