Fitness

Select 3 for your workout.

Shuttle Runs

Place 2 cones 15 yards apart from one another. Sprint 15 yards and back to the start 3 times (6 sprints total) 30 second rest.
*Complete 2 sets with 1 min rest between sets.

Suicides 30

Take 3 cones at 10-‐yard intervals from start cone to 30 yards cone.
2 min rest. =1 Set.
*Complete 3 sets with 2 min rest between sets.

15/15/30

Place 3 cones: start, 15 yards and 30 yards from the start.
1. Sprint 15 yards and jog back and then sprint 30 yards (15/15/30). Jog back is rest.
2. Sprint 30 yards, jog 15 yards, sprint 15 yards. (30/15/15) Jog back is rest.
*Complete 3 sets with 2 min rest between sets.

Fast & Furious

Sprint 20 yards 5 reps, 20 seconds rest in-between each sprint.
40 yards 5 reps, 30 second rest
*Complete 3 sets with 2 min rest between sets.

300 Shuttle Run

Set 2 cones 25 yds apart. You run up and back 6 times for a total of 300 yards.
*Complete 2 sets with 1 min rest between sets.

Jog/Sprint

To be completed around a field. Alternate jogging and sprinting as you work around the field for 5 laps then continue only jogging for 5 laps around the field.
*Complete 10 laps total.