Notes
Drills.
3x40 meter sprints in grass.
Hurdle drills - 2x(4 hurdles) Right foot over first; 2x Left foot over first; 2x Right over then squat under; 2x Left over then squat under; Rest. 4x Jump over hurdle (pause), Jump (pause), Jump; 2x Jump (no pause in between); 4x Jump (no pause) after hurdle jump sprint 40 yards.
9 minute run. Every minute and a half: 15 pushups, 15 star jumps, 15 lunge jumps, 15 frog jumps, 15 pushups.
Weights.
3x8 Pull ups.
3x8 Back squat.
3x10 Hypers.
3x8 Bench.