Tonight’s conditioning/ HIIT work with some added agility work via 4-cone drill

1) 800 meter jog (warm up)

2) 10×30 yard sprints (slow jog back to start as active recovery)

3) 4-cone drill
– Set 4 cones, 10 yards apart creating a square.
– Back pedal to first cone, sink hips, then fast side shuffle to second cone staying low, at second cone explode forward to third cone, sink hips, fast side shuffle back to start.
You do 3 reps in a row. Then you get 30 second breather. 3 reps is ONE SET. Do 5 sets (so 15 reps) then flip sides. Repeat…

4) (LUNGE/SPRINT/JOG) medley
– Walking lunge 30 yards
– Then explode into sprint
– Then jog final 40.
– This is one rep.
(8 reps) no rest