stick switch right to left 3 times per cone

pop ball up on one side of the cone then catch on the other

same as one before but bounce on sidewall

same but bump on side of stick

cirlces around the cone

swerve through the cones and pop the ball up on right and catch on left

back pedal through the cones

swerve through the cones with head up

fake face dodge through the cones

split dodge through the cones

roll dodge through the cones

ground ball at each cone

shuffle and switch hands

explode up to 2nd cone in front of you and back peddle back one. repeat.

bump twice on different sidwalls per cone

cradle upside down and run through cones

swerve though cones and pop the ball up and catch on each one

jump twice with each cone segment when jumping over cone switch hands

- Lateral Raises - 10 (palms down)
- Lateral Raises - 10 (thumbs up)
- Lateral Raises - 10 (thumbs down)
- Front Raises - 10 (thumbs up)
- Cross overs - 10 (palms facing away from you)
- Military press - 10 (see pics below)

7.5

I biked 4.5 miles yesterday.

and i biked 2 miles today.

3 x max pullups (13,6,4) 3 mins rest in between

23 lb normal curls 3 x 10 3 mins rest in between

assited wide pull up ( 4,3,4)

15 lb thinking curls 3 x 10

3 x 21s with 10 lbs

bent over dumbell rows on yoga ball 3x10

Agility Ladder Drills x 2 each pattern
Stride Run, Speed Run, Icky Shuffle, In-out Shuffle, Lateral Shuffle, Snake Jump, Bunny
Hop, Hop-Scotch

Plyometrics (full recovery between sets!!)
- Squat Jumps 2 x 10
- Squat Jumps 3 x 8
- Tuck Jumps 3 x 6
- Split Squat Jumps 4 x 4
- Broad Jumps 3 x 3

4-Cone Agilities x 2 each way (full recovery between each drill!!)
Cones are in a square - 5 yds apart
Combo Pattern (sprint, shuffle, backpedal and sprint)
‘X’ Pattern (sprint up, backpedal diagonal, sprint up, backpedal diagonal)
‘N’ Pattern (sprint up, sprint diagonal, sprint up)
Figure ‘8’ (sprint up and back in a figure 8 pattern)

im going to try and do this today

today i ran 2 miles

[47]

and ran the hill 3.5

and spent 30 minutes passing

Yesterday i did this workout but forgot to post it

25 max pushups

14

18

14

3x23.75 lbs

3x12 dips

all at once

20

10

11