20241231 - Speed Agility, & Conditioning
Main Workout:
1: Sprint Intervals - 8x50m@96% Effort
- Rest 60-90 seconds between intervals.
2: Agility Ladder Drills - 4 Rounds
- Lateral High Knees
- Crossover Steps
3: Half Kneeling Rotational Med Ball Slams (Wall) - 3x12/12
- Ensure wall can be thrown at.
4: Burpee Box Jumps - 4x8
Conditoning:
6 Rounds for Time:
200m Row
10 Push Ups
12 Air Squats
14 Wall Balls (20/14)
200m Run