New Relay

5.30am
Warm Up
Jog to the benches at the south end
Return jog with 20 thigh high, 20 butt kick and side run/skips

Stretch
Neck Rolls
Trunk twists
Arm circles
Groin Stretch
Hamstring Stretch
Toe touch (-in legs apart position lower back and hamstring)
Quad stretch
Calf stretch
Two teams of 6 people
Walk down to the river trail -{STARTING POINT}

******1******
A. 4 man ball toss (stand at least 3 yards apart)while the remaining run up the hill to the warm up bench
When all your team members make the turn @ the bench; Both partners lie down in the sit up position, facing each other. Both partners should complete 1 sit up. When they get into the upright position, the partner using the ball should toss it towards the other partner. Immediately both partners ought to total an additional sit up. Keep repeating.
-until all finish the run (Penalty for dropped balls)
B. 10 Double downs(Everyone Count loudly):
-Push Ups
-Star Jumps
C. Frog jump over your partner up the hill and sprint back
Team Relay:
Each team divided in two will stand 200 yards apart
-Individual from each side runs to the other handing off the ball and getting back
-repeat till all members sprint up and down
------PENALTY for the team placing 2nd + dropped balls------
Hold a plank (straight bridge) for 1 min, while team#1 counts/monitors/joins

********2********
300 yard Shuttle Run:
Positions will be marked 25 yeards apart
Each team will have pairs of runners going back and fourth the cones x12

31/2 min BREAK

Re-do

********3********
Indian Run:
Indian Run toward the north end parking lot (8 lb Medicine ball); by passing the ball above the head
Getting back to the starting point:
-Roll the medicine ball sprint up to it, 10 push ups
-Another teammate rolls the ball, reverse sprint up to it, 20 Crunches
-Another teammate rolls the ball, side skip toward the ball, 10 Superman's
**REPEAT until we reach the second tree on the left**
Horizontal Indian run back to the starting point (River trail across from the River Set Parking lot)
------PENALTY for the team placing 2nd--------
Stand 5 yards apart in two lines (of 3); throw medicine ball 50 times, while team#1 counts
Team #1 prepares for the cone runs

*********4*********
Wheel barrow run toward the north end parking lot (in pairs)
-Partners switch and change direction every 40 (hand) steps x2
Team Cone Runs (Square shape 50 yards) -2x
Half the team runs toward/leftward/backward/rightward of cones while the remaining perform lateral jumps
Run up the hill and back (4 times) throwing medicine ball to your partners
-Do not take a step with the ball in hand (could incur a penalty)

------PENALTY for the team placing 2nd--------
Side planks, hold 1 min each side; while team #1 counts/monitors/joins; helps put things away

************5******************

The 40-yard dash is one of the best measurements of speed and acceleration, which is why it's a highly regarded test at the NFL combine.
How to do it: You'll need a partner and a stopwatch. Mark off 40 yards on a track or grass field. Get into a comfortable stance — a four-point sprinter's stance is typical — and instruct your timer to start the clock as soon as you move. The clock stops when any part of your chest crosses the finish line.