FRIDAY PROGRAM - RED DAY

​RED DAY
CONDITIONING PROGRAM

GW
ROW 1 MIN X 2
STRETCH

C1-POWER
TIRE FLIPS
1 MIN ON - 30 SEC REST
3 ROUNDS


C2-SPEED
RUNNING IN PLACE - SIGNAL SPRINTS
40/20 X 4


C3-AGILITY / COORDINATION
1) ICKY SHUFFLE - MED BALL SLAM COMBO
2) DOUBLE JUMP - MED BALL SQUAT TOUCH
3) LATERAL HI KNEE- STATIC MED BALL

2 MIN ON - 1 MIN REST 
EACH MOVEMENT


C4 - CORE
CANDLE STICKS
LATERAL WALL TOSS
CATAPULTS
40 SECONDS EACH

3/4 ROUNDS