June. 27th- Firefit Practice

Warm-up:

Line Drills: 15sec of work, 15 sec of rest
- Dbl Legged Forward and Back, 3 sets
- Dbl Legged Lateral, 3 sets
- R Legged, Forward and Back, 2 sets
- L Legged, Forward and Back, 2 sets
- L Legged, Lateral, 2 sets
- R Legged, Lateral, 2 sets
- R Legged, Clockwise, 1 set
- R Legged, Counter Clockwise, 1 set
- L Legged, Clockwise, 1 set
- L Legged, Counter Clockwise, 1 set
Completed

3 sets of: high aerobic effort

Kaiser
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
10 ground to shoulder, 50# med ball
Run 50' w/ Med Ball
Kaiser
*rest is teammates work
Completed

3 sets of: All Out Effort

Backwards Sled Drags, 205#'s, 100'
*rest is 4mins
1. 21.94sec    2. 21.13sec    3. 18.46sec

6 sets of: All Out Effort

Stairs Starts w/ Bundle, 42#'s, 1 flight, 3 right sided, 3 left sided starts
Completed

3 sets of: All Out Effort

Stairs w/ 42# Bundle, 8 flights
*rest is 4mins
1. 15.26sec    2. 15.24sec     3. 15.09sec