Dynamic Warm Up
Interval Sprint 16-20 sprints of :15-:20sec Rest :90-:120sec between each rep
The rest ratio is high so you can maintain a high effort and intensity level with each sprint.
Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :45sec rest
1. BW Squats 2. Squat Jumps 3. Shoulder Taps 4. 60 yd shuttle (or 15sec sprint) 5. Prone Upper Back Ext 6. BW Lunges 7. Split Squat Jumps
8. Prone low back Ext 9. Bicycle Crunches 10. 60 yd shuttle (or 15sec sprint) 11.Rest
The rest ratio is high so you can maintain a high effort and intensity level with each exercise.
Fartlek Option 30-40 min Continuous
A. Walk x :45sec
B. Jog x :30sec
C. Sprint x :15
repeat for 30 min
Foam Roll & Stretch
Using the rest ratios provided today should allow you to recover from previous workouts before a intense session on Friday. Use this day to stay active and work on speed but RECOVER!!!
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