Speed & Plyo 

ADW

Knee Hug-Lunge 2x15m

Lateral Lunge 1x15m

Bridge Series (BL/SL) 1x10e

LKEs 1x10e

A-Skips 2x20m

B-Skips 2x20m

High Knee Carioca 2x20m

Plyo Work

Bounding 8x30m

Straight Leg Shuffle 4x30m

Straight Leg Bound 4x30m

Speed Work

Buildups

  • 4x40m
  • 4x50m
  • 4x60m
  • 4x80m

Cool Down

400m @ 35%

Walking High Kicks 2x20m

Ham Sweeps 2x20m

Band AIS Series (Ham/Add/Abd/Quad)x10e

 

 

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