Speed/Agility wreck:

Weather: 68*

WaR:

-Jumprope Motivator (10 to 1): Pretend you have a Jumprope in your hands and start with 10 two feet, 10 left foot only, 10 right foot only.. all the way down to one each, motivator style.

-Imperial Walker

-Daisy Cutter

-V Crunches

-Right leg only step up on bench

-Left leg only step up on bench

-Fellowship Run around perimeter of turf field.

-Dynamic Movements:

High knees, butt kickers, power skips, striders, shuffles, karaoke

PreThang1: (2 sets )

10reps sumo squats into 10yd Back pedal into 10yd sprint (left turn and right turn), goal line to goal line rinse and repeat.

2nd 100yds back break into 20yd bursts.

PreThang2: (2 sets)

“S” agility drill #1 moving lateral 70% shuffles, 100% sprint forward. 10yds o ver and up. East full field.

“S” agility drill #2 crossover run 100% backpedal, burst upfield sprint 100%. 10yds over and up. West full field.

The Thang: (2 sets each)

Using the 100yd Field and starting at East end Goal line..

• 10 Hand Release Merkin
• Run to 40yd line
• Bear crawl to next 40yd line
• Run to West Goal line
• 20 LBC’s

Back to starting spot. Move via alternate North and South alt every 5yd Shuffle

• 10 Big Bois
• Run to 40
• Crawl Bear to next 40 line
• Run to goal line
• 20 Supine Merkins

Back to starting spot. Move via alternate North and South alt every 5yd Shuffle

FinalThang:

“S” agility drill #1 to goal line. 20 hand release, 20 Big Bois. “S” agility drill back and hold Plank.

MoM:

Half Jack (left)

Half Jack (right)

CoT:

Focus on Family. It’s easy to get hung up on what’s happening at work or even exciting things planned for the future. Try to stay present when around your family. Catch yourself and refocus on being with and enjoying those people you love.