Saturday 3/19/16

Warm-up
320yrd Shuttle (10-20-30-40-30-20-10)

Dynamic Stretch
20yrd Flamingo
20yrd Quad Flamingo
20yrd Knee Hug
20yrd Walking Lunge

Sprint Drills
2x 10yrd High Knees + 10yrd Stride
2x 10yrd Butt Kick + 10yrd Stride
2x 10yrd High Knee A-Skip + 10yrd Stride
2x 10yrd B-Skip + 10yrd Stride
2x 10yrd High Kick + 10yrd Stride

Agility
2x 10yrd Sprint + 10yrd Back Pedal + 20yrd Stride
2x 10yrd Shuffle + 10yrd Shuffle + 20yrd Stride
2x 10yrd Sprint + 10yrd Sprint + 20yrd Stride

Sprints
10yrd Sprint (walk back recovery)
20yrd Sprint
30yrd Sprint
40yrd Sprint
(rest 3:00)
10yrd Sprint (walk back recovery)
30yrd Sprint
20yrd Sprint
40yrd Sprint
(rest 3:00)
20yrd Sprint (walk back recovery)
40yrd Sprint
10yrd Sprint
30yrd Sprint

2:00 Shuttle (10-20)
Sprint + Back Pedal