20241217 - Speed, Agility, & Conditioning

Main Workout:

1: Sprint Intervals - 6x60m
- Near max effort; rest as needed between sets.

2: Agility Ladder Drills - 4 Rounds:
- High Knees
- Lateral Steps
- In-and-Out Quick Steps

3: Kneeling Rotational Med Ball Slams - 3x12/12

4: Burpee Box Jump Overs - 3x10
- Rest as needed between sets.

Conditioning:

EMOM12
1: 10 Wall Ball Shots to Target - 20/14
2: 15 Dumbbell Push Press - 50/35
3: 200 Meter Run