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Off Season Program – Sunday – Week 1

Day Seven – Sunday 29/11/2020

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 Sprints – 10m @ 60%, 75% and 80%.

A) Run 2.5-3km continuous (approx 15 min).
– No breaks