Thursday 8/25/16

10:00a
Weighted Dips
5x 25/45/70/90/115/135/115/90/70/45/25

Weighted Pull-ups 
5x 10/20/30/40/50/40/30/20/10

Handstand Push-ups
10-9-8-7-8

Seated Row
Drop Set 15-12-9-9-9 (125/100/75/50/25)
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7:00p
Warm-up
300yrd Shuttle (10-20-30-40-50)
Stretch 
1x 20yrd Quad Flamingo
1x 20yrd Flamingo 

Drills
3x 10yrd High Knees + 10yrd Stride 
3x 10yrd Butt Kicks + 10yrd Stride 
3x 3 Tuck Jumps + 10yrd Stride
3x 10yrd Broad Jumps

Sprints
10-20-30-40-50 (walk back recovery)
(rest 2:00)
10-20-30-40 (walk back recovery)
(rest 1:30)
10-20-30 (walk back recovery)
(rest 1:00)
10-20 (walk back recovery)
(rest :30)
10  (walk back recovery)

Conditioning
300yrd Shuttle (50-50-50)
(100yrd walk)
200yrd Shuttle (50-50)
(100yrd walk)
100yrd Shuttle (50)