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!