20250107 - Speed, Agility, & Conditioning

Jan 7

Main Workout:

1: Sprint Intervals - 6x60m @90-95% effort.
- 75 Seconds rest between Intervals.

2: Agility Ladder Drills - 4 Rounds
- In-and-Out Step High Knees
- Quick Feet Crossovers
- Lateral High Knees

3: Rotational Med Ball Throws - 3x10/10

4: Box Jump with a Rotation - 3x8

Conditioning:

AMRAP 25
400m Row
10 Burpee Over Rower
8 Pull Ups
6 Slam Balls (30/20)

20250108 - Upper Body Power & Stability