WARM-UP

 
WOD: 

1. Agility Ladder Drills (6 different drills)                                                                                  
2sets x 15sec High Knees Down and Back                        
2sets x 15sec One Step Down and Back                                
2sets x 15sec Lateral Step Down and Back                      
2sets x 15sec  5 Hops to One Steps Down and Back                                                            
2sets x 15sec Side Straddle 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. The 3 Cone Suicide Speed Drill 4sets x 15sec, 90sec/set (set up 3 cones with length of 15m and put the third cone in the middle, athlete will start at the middle cone)                                                      
3. Sled Sprint Drag                                      
2sets x 25m.  (Record time each set)                   

                

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