4 July Core Class (Obj: Agility & Strength Conditioning)

Calisthenics

Frenchies 1-3

(Alternative for all pulls: Drags) 

4X

Staggered Hand Pushups :30

Jump Squat :30

Rest :30

Frenchies 1-3

4X

Plank walk up :30

Jump Lunge :30

Rest :30                    

Frenchies 1-3

4X

2ct Flutter Kick :60

Full Ext. Crunch :60

Frenchies 1-3

Agility:

A Diagonal Cone Hops 2 X 7

B Standing Long Jump w/ lateral Sprint 4 X 7

C Lateral Cone hops 4 X 7

D Cone hops w/ 180 turn 4 X 7

E Single Leg Bounding 4 X 7

F Lateral jump single leg 2 X 7

July 1 Core Class (Obj: Agility & Strength Conditioning)

Warm Up Calisthenics: Pullups Chest High  10 (Alternative for all pulls: Drags) 5X Burpee :30 4pt plank :30 Reach Through :30 Lat. Plank R: 30 Pushups :30 Lat. Plank L :30 Rest :60 Pullups Chest High 10 3X Fwd Lung/Rev Lunge 12L/R Lateral Lunge  12 L/R One Leg Toe Toe touch 12 Pullups Chest High 10 Agility: A Diagonal Cone Hops 4 X 8 B Standing Long Jump w/ Lateral Sprint 4X8 C Sing Leg Bounding 4 X 7 D Lateral Jump Single Leg 4 X 6