Below is the workout I put my husband's 13 and under baseball team through just this afternoon. We did not get through the entire workout listed below. See how much of it you can get through in an hour, yourself.
WARM-UP:
*4 min. x Skaters
*3 x Burpees @ top of ea. minute
SPEED WORK (“150m Repeaters”):
6 Rounds -
*150m Sprint
*50m Active Recovery (Speed Walk) w/in 30 sec.
METABOLIC CONDITIONING: (short length of field)
6 Rounds -
*40m Weighted Sprint (hold Dumbbell or Med Ball centered chest high) (run there)
*10 x Slam Squat Power Jump
*40m Bkwd. Weighted Sprint (run back)
*10 x Side-to-Side Uneven Push-Up (either Rolling MB P-U, or alternating Single-Arm DB P-U)
SPEED WORK:
4 Rounds -
*150m Sprint
*50m Active Recovery (Speed Walk) w/in 30 sec.
MET CON:
4 Rounds -
*40m Weighted Sprint
*10 x Slam Squat Power Jump
*40m Bkwd. Weighted Sprint
*10 x Side-to-Side Uneven Push-Up
FINISHER:
5 Rounds -
*10 x Up-Down
*10 x Grasshopper
*10 x Lateral Broad Jump
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