This workout is designed for those looking to improve their endurance, agility, speed and quickness.
Warm Up: Running Hills - 10 min
Circuit 1: Latter - Crossover Icky Shuffle - Left Dominant Leg / Right Dominant Leg - 15 seconds each Sprint - Short Bursts - 1 min Repeat 4 times
Circuit 2: Weight Toss - left and right side - 15 lbs+ (use a medicine ball, slam ball or sand bag) Suicides (use cones to set the distance) Repeat 4 times
Circuit 3: Kettle Bell Swings - 25 lbs+ - 10 reps Lateral Through Cones (use cones to set lateral path) Sprint - 20 yards (this should be done immediately after the lateral through cones)
Repeat 3 times
Circuit 4: Power Cleans - 65 lbs+ - 10 reps Frog Leaps - 4 reps Uneven Push-Ups - 10 reps (use a disc to distabalize) Latter Forward Icky Shuffle - entire Latter 15 minutes end ramp (do as many sets as possible with in 15 minutes)
Cool Down: Static Stretching
Hamstring Stretch
Glute Stretch
Standing Forward Bend
Quad Stretch
Calf Stretch
Hip Flexor Stretch
Child's Pose
Hold each pose for 30 seconds