20241210 - Speed, Agility, & Conditioning

Main Workout:

1: Sprint Shuttle
- 2x 10m, 20m, 30m, 40m
- Rest as needed between the sets.

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

3: Standing Rotational Med Ball Throw - 3x10/10
- Against a wall.

4: Burpee Broad Jumps 3x10
- Rest as needed between sets.

Conditioning:

4 Rounds for Time:

200m Row
20 Push Ups
15 Air Squats
10 Pull Ups