Speed/Agility Day
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Warm-up
10 reps per exercise, excepting the cariocas
Carioca, 25m ea. side
Inchworms
Lunge with a twist
Lateral lunges
Frankensteins
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10 rounds
Single leg stair hops, 10 steps per leg
10 bodyweight squats
stair lunges, 20 steps
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Depth jumps, 5x5
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Single leg box jumps, 5x 5 reps ea. leg
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Tabata
Wall-ups
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100m Burpee broad jump
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500m swim or 3 mile run
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