400m jog
A. Bounding
Hurdle Hops (4 x 6)
B. Agility
3 x 10-20 out and back shuttle
C. Conditioning
“Hinshaw Track Intervals”
3 rounds:
3x600m, 45sec rest between intervals
5 min rest between rounds
D. Core/Mobility
10 quick rounds of... 5 hollow rocks + candlestick roll
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