Warm-up: Knee hugs, Quad Pulls, Toe Pulls, High Kicks, Side Lunges, PVC, Back twist
1. Cone Drills 10 mins
2. @ rds of 60 sec work: 60 sec rest
Max row, Max Wall walks or HS Walks for distance, Max DU, Max Air Squats, Max Butterfly situps
3. 2 x 400 meter run Rest 30 sec
4. Row easy 5 mins & stretch
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