Circuit x 3 30 sec ea Lunge Skips Box jump Bunny hops Donkey kicks Mountain climber Squats Skips x 2 Karate forward kick R x 2 Karate forward kick L x 2 Skips Foam rolling
Warm up 10 min jog + stretches Drills 8 x 20m accelerations from starting position 3 x 120m sprints @ 70% Medicine balls Hurdle drills Cool down x 10min
Circuit x 2 Wall squats 2kg x 10 Plank 4 x 30sec front/side/front/side Superman x 20 Side lying hip adduction x 20ea leg Clam x 20 ea side Push up x 15 One legged deadlift 2kg x 15ea leg Split squat 2kg x 15 ea leg