Notes
10:04 warm up
Plyos/drills
High Knees 2x25y
Butt Kicks 2x25y
Kareoke 2x8ea
Backward Run 2x40y
Line Crossovers 2x25
Form Skips 2x25y
Power Skips 2x25y
Quick Leg single 1x10ea
Quick Leg alternate 1x10ea
Quick Leg 2 in a row 1x5ea
Lunge 2x8ea
Heel Walk (shins) 2x50ea
double leg jump rope 200
alternate leg jump rope 200(10)
double leg vertical jump 2x10
box jump 2x6
depth jump 2x6
knee tuck hops 2x10
double leg bound 2x10 .
alternate leg bound 2x10
single leg vertical jump 1x6
single leg bound 2x6
hurdle hop 4x4
32.8 - 200m
1:58 - rest
15.0 - 100m
1:16 - rest
29.6 - 200m
1:24 - rest
29.3 - 200m
1:21- rest
28.8 - 200m
1:19 -rest
28.5 - 200m
1:23 -rest
27:5 - 200m
4:54 - cool down