Lifting days are Mon Wed Fri

Do the Running Mon, Tues, Thur, Fri

And Yes I WILL BE DOING IT WITH YOU!

CONDITIONING WORKOUT #1
#1 Dynamic Flexibility
#2 60 yard ladders x 4, 60 sec rest between each
#3 100 yard sprint x 10, 15 sec or less, 1 min rest between each
#4 Flexibility

WKT #1 EXERCISES SETS / REPS
Push Press 6,6,6
Front Squat 10,10,10
Bench Press 10,10,10
Lat Pull Down 12,12,12
Lunges 20,20,20
RDL's 10,10,10
Lat & Pos Delts 8e,8e,8e
ABS 250

CONDITIONING WORKOUT #2
#1 Dynamic Flexibility
#2 Agility Drills (pick 2), x 2 each
#3 300 yard shuttle x 4, 58 sec or less, 2 min rest between each
#4 Flexibility

WKT # 2 EXERCISES SETS / REPS
High Pull 8,8,8
Squat 10,10,10
Incline Press 10,10,10
Seated Row 12,12,12
DB Military Press 10,10,10
Tricep Extensions 10,10,10
Hamstring Curls 10,10,10
ABS 250

CONDITIONING WORKOUT #3
#1 Dynamic Flexibility
#2 Agility Drills (pick 2), x 2 each
#3 25 min sprint interval
#4 Flexibility

CONDITIONING WORKOUT #4
#1 Dynamic Flexibility
#2 400 yard run x 8, 90 sec or less, rest = 90 sec
#3 Flexibility

WKT # 3 EXERCISES SETS / REPS
DB Squat Jumps 8,8,8
Step-ups 20,20,20
DB Bench Press 10,10,10
Pullups 30
Curl & Press 10,10,10
Lat & Pos Delts 8e,8e,8e
Hypers 20,20,20
ABS 250

Click here to download porgram for the whole summer.