Performance Prep
2 Rounds
Shin Box Windshield Wipers x 8ea
Shin Box Hip Ext x8ea
Straight Leg Hurdle Skips x20
Bent Knee Hurdle Skips x20
Hurdle Over Unders x 8 passes
Agility
Speed Ladder Drill Choose 6-10 drill x 2 reps each
Diamond drill x2 each way
Illinois Agility x 2 each way
Track Work
Go- Stop-Go x4
Go- Buzz- Go x4
110's Goal Time <:15sec Rest Time :45sec x6-8 reps
2 sets (2-4 min between sets)
Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect
110's 2 sets x 10 Reps
Goal Time :15sec Rest Time :45sec
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