10/6/12

Warm up with joint mobility and dynamic movement. Today we are going to mix some strength, conditioning, and agility together in the blender and see what we come up with for today's workout.  We will be doing strength lifts, some airdyne/rowing, and some agility ladder and cone work.


Sandbag zercher squat
3 cone drill
30 second airdyne sprint
Sand bag zercher squat

Barbell push presses
3 cone drill
30 second row sprint
Barbell push presses

Double Kettlebell swings
3 cone drill
Kettlebell shuffles
Double Kettlebell swings

Cool down, have a nice day..                                                  El Rey always..