Friday- 5/15

Done this before:

Power Skipping   3  x  25 yards 

10 yard accelerations   5 sets  (1 minute break) 

Box Squats                                   4 sets  x  6 reps 

Reverse Lunge                       3 sets  x  8/each side 

Single Leg Romanian Deadlift    3 sets  x  8 reps 

  

10 mountain climbers into 20 yard shuttle sprint (10 yards down and back) x 8 sets  (30 

seconds rest between sets) '

4 squat thrusts into 15 yard sprint  x 6 sets  (45 seconds rest in between sets) 

 

60 yard shuttle (4 x 15 yards down/back)  x  4 sets (45 seconds rest between sets) 

NEW conditioning:

15 minutes

10x 30sec on, 60 sec off.

Cone placed 10 and 20 yards away, disc is thrown to you as you turn, when you catch it, you jog it back and then start next sprint.

sprint 10, cut back at 45 deg. to left

sprint 10, cut back at 45 deg. to right

sprint 20, cut back at 45 deg. to left

sprint 20, cut back at 45 deg. to right

Rest 30 seconds together, then 30 while partner is doing this, and you are throwing.

I was able to finish the 4 sprints in about 25 seconds, so I got a little extra rest.

5 minutes of abs, and some throwing.