Day 207

SPEED & PLYOMETRICS.

Warm up with a large lap.

Grab a medicine ball. With two hands, ball at your chest, throw the ball out, then sprint after it, walk back. Repeat for 12.

Find a box that you can jump on. With hands on the box, do an Up/Down and go right into a forward box jump. Repeat for 20. Go straight into a dumpster sprint. Repeat for two sets.

Grab a partner. Partner A sprints 20yds and back, then Partner B. Repeat for 6 sprints each.

Grab heavy dumbells, a curl bar with 10 pound plates on each side. Partner A, hold the bar with hands about six inches apart, lift up to chest, elbows high, set of 10. Partner B, with dumbells, forward bear crawl 20yds, then backward bear crawl 20yds. Repeat for two full sets.

Side jumps onto the box, set of 15 each leg. Go straight into a dumpster sprint. Repeat for two full sets.

Sprint a large lap.

With your partner, grab a bungie. Partner A holds the bungie while Partner B has it around their waist...jump forward, then if you can, jump backward. Distance isn't as important as stability. Set of 15, twice each.

With your partner, grab a harness. Partner A sprints 20yds and back while Partner B holds you back. Repeat for three sets each person.

Cool down with a large lap.

I ran an additional large lap and did an additional 15 minutes on the eliptical machine.