Snertz

With Joe, Patrick, Evan, Christian, Miles, Brent, Russ:

- 4 X 15 ground jumps – sprint 40yds after 15 jumps (ground jumps -
touch the ground and then jump as high as you can reaching for the
sky, landing and repeating as fast
as you can). You MUST keep your chest up, and bend not at the hips but
at the knees, with your back as straight as possible. Bending at the
hips is absurdly easy compared to the knees.

- 4 X 15 jump tucks – sprint 40yds after 15 jumps (jump tucks – jump
as high as you can, tucking your knees to your chest). Same thing as
before, bend at the knees and not at the hips, chest up.

- 15-30 pushups 75-100 situps

- 2 X 40 lunge/twists (regular lunges however you twist your torso
left and right at the bottom of each lunge – do not slam knees into
ground – control with your quads – these will give you the power to
keep pivoting and faking late in the day).

- 6 X 40 yard one legged hops. Switch legs after 20 yards without
stopping, switch starting legs every rep. Attempt to minimize steps
needed to reach 40 yards.

- 3 X 20 calf raises. Make sure that at least 75% of your foot is
hanging off of whatever stair/elevation you are putting your foot on.
Always go down to your lowest point of flexibility, and to your
highest point, then hold for 2 FULL seconds at the top, and take
breaks in between sets. 60 on each leg.

- 15-30 pushups 75-100 situps

- 10 X 5-10-5 shuttle/cone runs (start run 5yds touch the line with
hand, run 10 yds the other way touch the line, run 5yds stop)

- 10 X 40yds explosions (run a 40 as fast as you can)

Rest is where this workout has the ability to be very difficult. The
amount of rest entirely dictates how difficult the workout is, and a
goal should always be to cut off one or two minutes from the workout,
while working

took us 45 minutes