Thursday

Rope 3:00
Jog 2 laps (1/2 mile)
Ladder Drills

2 rounds:
Sprints :15 x 4 or 200 meter x 4 (w/:10 rest between sprints)
Single leg 6'' box jumps 20 ea. leg
Run outs on vertimax 1:00
Front Squats (bar) 20
Walking lunge + press w/weighted vest (15 lb. db) 1:00