Day One – Monday 23/11/2020
Warm Up:
Jog 200m
1 x 10m
Building High Knees
A Skips
B Skips
Pogos Forward & Backwards
Single Knee Drives
Side to Side Shuffle
Forward jog, backward jog, accelerate x 50%, 75%, 90&
2 rounds of:
Single Leg Pogos x 20ea
Max Effort Squat Jumps x 5
Lateral Lunge x 5ea
Walk out + push up x 5
Ramp up sprint efforts: 10m @ 60%, 75% and 80%
Main Set:
A1) 10 x 20m Sprints on 60 seconds.
– Alternate legs every rep. Falling starts.
B) Run 800-1000m (within 3-4 min) @75-80%
Rest 2 minutes.
x 4 sets