090919

Speed Work:

 Starting Sprint x 5
Agility Ladder Drills x 2 each
5-10-5 x 5
Diagonal Sprints x 3 
Gymnastics:

 3 sets: 
20 reps each of LYTP variation
5 Turkish Get Ups (per arm)

 3 sets:
10 pronated shoulder pass throughs
10 supinated shoulder pass throughs
Accumulate 45s narrow grip dead hang

 3 sets:
15 Maltese DB Press
20 alt single leg donkey kicks 
10 supine leg raises + 20 supine side to side leg raises + 20s tucked hollow hold
Pliability | Mobility work for 1.5 hours

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