Thursday

Endurance
Every minute on the minute for 20 minutes:
Odd minutes - 20x Lateral hurdle jumps over a 24 in obstacle
Even minutes - 60yd Pro shuttle drill

Note: Use a box, wall, actual hurdle, or any other obstacle roughly two feet high and laterally jump back and forth over it during the odd minutes. Be explosive and minimize ground contact, try to rebound immediately as your feet touch. For the 60yd Pro shuttle drill set up 4 cones with the first as your starting point, the second 5 yards out, the third 10 yards out, and the fourth 15 yards out. To complete the drill sprint from the start to the second cone, then back peddle to the first cone, sprint to the third cone, the again back peddle to the start, sprint to the fourth cone, and then finally back pedal to the start. Be fast, be explosive, be more than a gym rat!