800 meter jog
B. Aerobic Capacity/ Agility
2 sets of,
300 yard shuttle (50 yds down and back x 3 trips)
rest 90 sec
300 yd shuttle, time must be within 5 sec of previous time
rest 3 min
300 yd shuttle, time must be within 5 sec of previous time
rest 3 min
C. Sprints
10 sets of,
Lunge walk 30 yards, jog 30. Turn around. 2 deep breaths, sprint flat out 60 yards back to start.
rest 30s
D. Strength/Agility
8 sets of,
15 push-ups, sprint 20, touch line, sprint back to start, immediately repeat.
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