Foam Roll & Correctives
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
Illinois Agility x 2 each way
Track Work
Go- Stop-Go x4
Go- Buzz- Go x4
40's 2sets x10reps each Max effort, rest :40-:45sec between reps 2-3min between sets.
Workout can be reasonably simulated indoors using Treadmill, Bike, Versa Climber, Rower, ect
2 sets x 10 reps of :05sec Max sprint rest :40-:45sec between reps 2-3min between sets.
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