4.9
These last two workouts will focus on preparing you for your test out. Take time between reps to make sure you can go at full speed.
Maintenance- Cardio
Bear Crawls- 2 Mins
Squat Thrusts- 2 Mins
High Knees- 1 Min
Speed Work
40 Yd Sprints- 5X
Front Toe Taps- 100
Lateral Toe Taps- 100
20 Yd High Knees (5 Yd) to Sprint (15 Yd)- 5X
Cone Work
10 Yd Lateral Karaoke- 20
3 Cone Drill- 10X
10 Yd Lateral Cone Shuffle- 20X
Ladder Work
One Footed Hops- 3x/ Left Leg
One Footed Hops- 3x/ Right Leg
Icky Shuffle- 5X
2 Out- 1 in Middle- 4X
Maintenance- Plyos
Depth Jumps- 20
Jump Ups- 50
Explosive Hip Touches- 50
