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)

1 x 600-400-300-200-100  – each rep at 90% effort (1:00 min rest)

6 x 200 – each rep in 30 sec (1:00 min rest)