Week 14 - 2/25

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10-10-10 Agility Relay - 2x4 (1 Cone jump start)

6x30yd (15s cycle)

(8 min rest)

6x30yd (15s cycle)

(8 min rest)

6x30yd (15s cycle)

Shoulder Walks - 2 circles each way

Week 13: 2/18

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10-10-10 Agility Relay - 2x4 ( 1 Cone jump start)

5x30yd (50s cycle) (2 Cone jumps start)

(4 min rest)

5x30yd (50s cycle) (2 Cone jumps start)

(4 min rest)

5x30yd (50s cycle) (2 Cone jumps start)

Shoulder Walks - 2 circles each way

Week 12: 2/11

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10-10 Agility Relay - 2x5 ( 1 Cone jump start)

6x30yd (50s cycle) (2 Cone jumps start)

(6 min rest)

6x30yd (50s cycle) (2 Cone jumps start)

Shoulder Walks - 2 circles each way

Week 11: 2/4

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10-10 Agility Relay - 2x4 ( 1 Cone jump start)

4x30yd (1 min cycle) (2 Cone jumps start)

(4 min rest)

4x30yd (1 min cycle) (2 Cone jumps start)

(4 min rest)

4x30yd (1 min cycle) (2 Cone jumps start)

Shoulder Walks - 2 circles each way