Warmup:
400m run
plyos
agility ladder
a couple points of ultimate with some high school kids
Workout:
3x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)
Rest 2min
3x 200m fartleks
shuttle run A: 6x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)
2x 80m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)
40s break between sets
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