Warmup
Carry sandbag for 10 min (30s easy jog/30s moderate run)
Running technique
Perform 4 reps of each exercise. Each Rep covers 15 yards. Have some fun with these!
Rapid fire high knees
Rapid fire butt kicks
Forward jumps
Power skips (skipping but as high as possible)
Single leg hops right leg
Single leg hops left leg
Conditioning
8x 400m sprints 3 minutes recovery in between each rep
Run at max effort
Cool Down
Stretch calves, hamstrings and
and then