20241224 - Speed, Agility, & Conditioning
Main Workout:
1: Sprint Ladder - 6x40m
- Rest as needed between sets.
2: Agility Ladder Drills - 3 Rounds
- High Knees
- Lateral Steps
- Quick In-and-Out
3: Rotational Med Ball Throws - 3x10/10
- Ensure wall can be thrown at
4: Burpee Jump to Target - 8x1
- Jump as high as possible.
Conditioning:
5 Rounds for Time:
12 - Barbell Thrusters 95/75
15 - Burpees over Barbell
18 - Calorie Row