Week 9

"The harder you work, the harder it will be to surrender."

Monday

20 min. jog

Strength Work

Wednesday

20 min. jog

Strength Work

Friday

20 min. jog

Strength Work

Speed Workout

𝤿 20 yard Shuttle Sprints - 10 - Rest 25 seconds - Reps (2)

𝤿 40 yard Shuttle Sprints - 8 - Rest 35 seconds - Reps (2)

𝤿 60 yard Shuttle Sprints - 7 - Rest 45 seconds - Reps (2)

𝤿 80 yard Shuttle Sprints - 6 - Rest 60 seconds - Reps (2)

𝤿 100 yard Shuttle Sprints - 5 - Rest 60 seconds - Reps (2)

Strength Workout

𝤿 24 Push Ups - 2 Sets

𝤿 50 Sit Ups - 2 Sets

𝤿 10 Planks - Hold for 50 seconds each - 2 sets

𝤿 Side Planks - Hold for 50 seconds each - 2 Sets each side

𝤿 24 Burpees - 2 sets