WARM-UP

 
WOD: 

1. Agility Ladder Drills (6 different drills)                                                                                  
2sets x 15sec One Step Down and Back                          
2sets x 15sec Lateral Step Down and Back                                
2sets x 15sec Ickey Shuffle Down and Back                      
2sets x 15sec Lateral High Knee Down and Back                                                            
2sets x 15sec Single Leg Hop Down and Back  
2sets x 15sec In and Outs Down and Back                        
(Athletes must move as fast and as efficient as possible since the focus of this series is agility)  

2. Jumps                                                                                
a. 3sets x 5 Tempo Box Jump 24/20 (3 sec descent before jump then explode up to the box      
b. 3sets x 10m Broad Jump (don't let the athlete rush it focus on form and bio mechanics of the movement before execution)                                                      

3. Sled Push Sprint                                      
2sets x 25m.  (Record time each set)                   

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