20241203 - Speed, Agility, & Conditioning

Main Workout:

1: Sprint Intervals - 6x50 meters
- Keep negative splits.
- Rest 90 seconds between intervals.

2: Agility Ladder Drills - 3 Rounds
- High Knees
- Lateral Steps
- Icket Shuffle

3: Med Ball Small - 3x15
- Fast and explosive. Focus on fully extending your body.

4: Burpee to Traget - 3x10
- 6” above reach.
- Rest as needed between sets.

Conditioning:

3 Rounds for Time
200 meter run
10 Dumbbell Snatches
10 Renegade Rows
10 Overhead Walking Lunges

Video Links for Ladder Drills:

High Knees: https://youtu.be/RwiLbuo3ODQ?si=smoExlT09z0PQKwv

Lateral Steps: https://youtu.be/K1PwgPbm_LY?si=NIjFXkc2EWLBVZ0O

Ickey Shuffle: https://youtu.be/vA1pvtXHNhw?si=louoH681-7YiLZnr