Shift Day 12-19-2015

Warm-up: Joint Mobility/Dynamic

Speed/Footwork:

Run 7x60m Fly Starts (10m acceleration, 40m Sprint, 10m deceleration)

*90-120 second easy active rest between flys
*You should feel no lactate buildup on these. Purpose is to develop neural pathway and efficiency on the motor pattern.
*We suggest to occasionally add change of direction to your running. This will allow you to become comfortable in your foot work starting, slowing down and at higher speeds.

Strength/Conditioning:

“Heavy Transport”

Spend 20 minutes doing any combination and interval of Dragging (sled push or pull) and Carrying Heavier odd objects.

*You may use any implement or carry method you like for your efforts. If you don’t have a sled, push a car or get creative

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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