Warm-up
Agility Ladder, 2 sets each exercise
- Singles
- Dbls L/R
- Lateral L/R
- In N Outs Front/Rear
- Icky Shuffle
- In N Out Hops Forward
- Skiing Bounds
- Figure 8's
Completed
Work:
Tabata, 20sec On, 10sec of rest, 4 sets each station
- Row
- Pull-ups
- Push-ups
- Sit-ups
- Air Squats
Completed
Gear: Full Bunker, not on air
4 sets of: All Out Effort
Cones
Hose Drag
Dummy Drag
*rest is teammates work
1. 33.73sec 2. 31.92sec 3. 31.22sec 4. 30.87sec
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