Jog Warm Up 10 min
Dynamic WU 10 Min
5 x 50m Acceleration w/ 3 min rec
Plyo Routine
- 2 Rounds w/ no rest between exercises. 2 min between the Rounds
- Speed Skaters 2 x10
- Tuck Jumps 2 x 10
- Squat Jumps 2 x 10
CoolDown
- 10 min Jog
On Hurdle (30 seconds each)
- Groin stretch
- Hamstring stretch
- Quad stretch
- Gastric and soleus stretch
- Buttock Stretch