Soccer beatdown

Warmup
Lite dynamic stretches and agilities

Workout
1). 8 x 100yd strides, 15 sec rest between each

3 minutes rest

2). 2 x 1 mile run @ 6:00 pace, 4 minutes rest after each

3). Sleds w/ 45#:
4 x 20 yds, 20 sec rests
1 minute off
4 x 30 yds, 30 sec rests
1 minute off
2 x 40 yds, 40 sec rests

5 minutes rest

4). Partner sprints w/ 14# med ball:
10 yd line and back
20 yd line and back
30 yd line and back
40 yd line and back
50 yd line and back

5). Core work:
25 situps w/ 14# ball
100 mixed crunches
50 squirms
50 russian twists w/ 10# plate
1 minute plank
40s plank left
40s plank right



Comments: Decided to work out with a buddy of mine who is training with his coach to get ready for college soccer...it was a kick in the nuts. The running was tough but nothing unbearable, but after the sleds I was seeing stars...it was the first time in a while I legitimately thought I was gonna keel over and eat shit. Heat was a big factor as it was at noon on a rubber turf field, but this was one of the toughest workouts I've done this summer. It's nice having someone to train with and I will probably meet with them once or twice a week before he leaves. Taking tomorrow off and then doing an easy long run and maybe swim on sunday.