Strength and Conditioning 1:00:00 [2]
Mobility, stetching, fast feet drills, hurdles drills etc
3 * 8 overhead squat @ 20kg
3 * 6 split squats @ 30, 40, 40kg
8 press ups
2 * {5kg overhead lunges, 8 x TRX row, 8+8 step ups}
2 * {10 plank shoulder touch, 8 x 16kg sumo squats, 10 side med ball throws}
3min plank set [2 * (30s front, 30s left, 30s right)]