Warm-ups
Typical
Best 20 yard Sprint = 4.0 sec (1.2 seconds better!)
Agilities
Red light Green light
Start from three point stance
Green light is sprint
Red light is stop in three point stance
Several rounds for 20 yards
Strength
BW squats x 25
BW squats x 20
BW squats x 15
BW squats x 10
BW squats x 5
Minimal rest between sets
Conditioning
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
125 lb Prowler, 20 yard up with high handles, 20 yards back with low handles.
Finisher
30 second Planks
20 seconds L-Sit
30 seconds Planks
Notes:
He breezed through this workout, huffing and puffing the whole way. His conditioning is getting so high. He is going to coach me through my squat workout tomorrow...I'm in big trouble when it comes to finiahing with the Prowler...payback's a Bitch!
