FRIDAY WORKOUT

WARM UP
DYNAMIC STRETCHES

AGILITY LADDER:
ICKY
LATERAL HI KNEES
DOUBLE LEG JUMPS
40/20 X 2

STRENGTH WORK
LANDMINE SINGLE ARM PRESS
4 X 8 EA. ARM

ROTATING LANDMINES
4 X 10

DUMBELL PLANK AND PULL
3 X 12 ( 6 PULLS EA. ARM )


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CONDITIONING
TEAM WORKOUT
500M ROW
50 WALL BALLS ( SPLIT UP )
50 SIT UPS ( SPLIT UP )
50 BALL SLAMS

12 MIN AMRAP