Day 111

A.) Warm-up:

Jumping Jacks - 3x10

Air Squats - 3x10
Fire Hydrants - 2x10 on each side
Bird Dogs - 2x10 on each side
Glute Bridges - 2x10
High Knee Skips - 3x25 yards
Sprint - 3x30 yards

B.) Agility

Agility Ladder x 6 (demo)

C.) Conditioning: 

8 x 50 yard sprints, rest 1 minute between each.

8 x 100 yard sprints, rest 30 seconds between each.

2 x 400 yard sprints, rest 1 minute between each.

1 x 800 yard run.