Warm up
100 rope turn
3 rounds of
10 squats
10 lunges
20 hip tap
backtwist
leg swing
1. Agility
speed ladder & cone drills
2.Intervals
4 rounds-5 stations-45sec on/15sec off-1min rest after ea round
– Suicide sprint
– KB russian swing
– Hurdle lateral jump & sprawl
– Overhead reverse lunge
– Renegade row
3. Partner Core
2 rounds
20 dynamax synchro sit up
30 high plank with hand slap
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