Here’s a killer arm workout with some sprints thrown in. 
Warm up by doing a set of clam shells then,
Jog a suicide (soccer suicide=running to the top of the goalie box and back, mid field and back, opposite goalie box and back, and full length and back)
Workout=
- Monster square
- Suicide
- Monster Square, 10 Pushup Abductions
- Suicide
- Monster Square, 10 Pushup Abductions, 30 Neider/Push Presses
- Suicide
- 10 Pushup Abductions, 30 Neider/Push Presses, 10 Pushup to Row
- Suicide
- 30 Neider/Push Presses, 10 Pushup to Row
- Suicide
- 10 Pushup to Row
- Suicide
When you finish you will have ran 2 miles and done 60 pushups, 90 neider presses, 90 push presses, and 180 bounces! Nice job!
Stuart and I followed this workout today! Loved it. And the videos were very helpful. Can’t wait for more!
That makes me so happy to hear you two are following! Thank you for the feedback!