Running 15:00 [3]
Conditioning workout at the indoor track
warm up (a few laps around, then dynamic plyos, squats, and pushups)
3x5 40 m sprint (sprint straights, jog curves, rest in between sets)
Agility 15:00 [3]
Interval lateral movement drills, 30 s on, 30 s off, 3x
side shuffles
skater hops
2 short shuttle runs at the end, with rest in between
Strength and conditioning 20:00 [3]
Assortment of exercises for time (hold 1 min).
planks, side planks, glute bridges, toe taps, flying table
yoga cool down