THURSDAY PROGRAM -RED DAY

​GW
10 SWING KICKS
10 AIR SQUATS
10 PUSH UPS
DYNAMIC STRETCHES
SHUTTLE RUNS 30/30 X 3


C1- AGILITY
LATERAL HI KNEES OVER CONES
LEFT AND RIGHT 30/30 X 3


C2-SPEED
FAST FEET STOP AND GO RUNS
(USE CONES AS STOPPING POINTS)
30/30 X 3


C3-MC
15 WEIGHTED BOX STEP UPS 35/50#
15 KBELL SUMO HI PULLS 35/50#
15 SIT UPS

15 MIN - CONTINUOUS ROUNDS

REST 3 MIN


C4-MC
25 DU'S OR 50 SINGLES
7 SQUAT THRUST

EMOM - 10