Day 211

FAST FEET FRIDAY.

I warmed up with 20 minutes on the eliptical.

High knees 20 yds and back, set of two. Butt kicke 20yds and back, set of two. Karoake's 20yds and back, set of two. Sprint 20yds, jog backwards 20yds, set of two.

Grab a step and a jump rope. Step ups for 1 minute, switching lead foot at 30 seconds. 20 second break. Jump rope for 1 minute. Repeat for four full sets.

Toe touches on the step for 1 minute. Rest 20 seconds. High knees in place for 1 minute. Repeat for four full sets.

Cross overs on the step, 1 minute. Rest 20 seconds. High knees in place for 1 minute. Repeat for four full sets.

Go outside for modified dumpster sprints. Jog backwards uphill about 5-20 steps, turn and sprint the rest, jog back. Repeat for three sets.

Side squat, left leg first, uphill 5-20 steps, then sprint the rest, jog back. After two full sets, repeat for two more sets with the right leg first.

Ladders...we did all kinds of ladder drills, three times each with a dumpster sprint after, for a total of 8 dumpster sprints.

End with a short lap.