Day 56 (Track Session)

A. Warm-up 

3 sets jumping jacks x 10 

2 sets of pogo hops x 50 

3 sets of wide outs x 10

2 sets of 20 yard skips 

2 sets of 20 yard side shuffle

2 sets of 20 yard carioca

2 sets of 20 yards backward run

B. Agility

4 x 20 - 20 yard out and back Shuttle

rest as needed

C. Sprints

“Flying 40’s”

4 sets of “Flying 40’s” 

- these sprints are 80 yards total. Start by running at 20 yards at about 80%, without changing direction sprint another 40 yards, and then cruise another 20 yards.

D. Conditioning

10 x 50yd Sprints

30s Rest between efforts