SPAQ: Wed 07/16/08

regular active

20 minutes of ladder

10 minutes of cone drills

25 minutes of sprinting:
10x20x30 suicides: 1:30 between each
(2) suicides
(2) 2 x sprint the 10's, jog the 20's, sprint the 30's
(1) 10x20x30 (30 sec break) 10x20x30

O points: 1:30 between each
(3) sprint 10 out, sprint 10 in, sprint 5 out, jog 10, sprint 10 out, sprint 10 in, sprint 30 out

D points: 1:30 between each
(3) 5o yards @ 75%, 10 sprint out, 10 sprint in, quick feet for a full stall count, 10 sprint out, 10 jog/backpedal, 5 sec break, 10 hard in, 10 hard backpedal, 30 hard out

navy seal