Warm Up

1. 3-5 minute jog
2. Jumping Jacks x 10
3. Zombie Squat With Reach Through x 10
4. Front leg swings x 10 per leg
5. Lateral leg swings x 10 per leg
6. Arm circles x 10 (small to large) in each direction, per arm
7. Walk out push ups x 10
8. A-Skips x 20m (and back)
9. Carioca x 20m (and back)
10. Backpedal x 20m (and back)
11. Skater Bounding x 20m (and back)

Interval Run

2 sets: 5 x 60 meters runs

1. 60m run at 75%, Rest 45-75s (walk back to start), Repeat 5 times
2. Rest 3-5 minutes between sets.
3. 60m run at 75%, Rest 45-75s (walk back to start), Repeat 5 times

Speed Training

1. 3 Broad jumps into 15m sprint, Rest 60s, Repeat 2 times
2. 3 maximum vertical jumps into 15m sprint, Rest 60s, Repeat 2 times
3. 5m / 10m / 15m Shuttle run, Rest 60s, Repeat 2 times