Warm-up
5x 40yrd Strides (walk back)
Sprint Drills
3x 20yrd A-Skip
3x 20yrd B-Skip
Dynamic Stretch
2x 10yrd flamingo
2x 10yrd quad flamingo
2x 5yrd lunge + 5yrd backward lunge + 10yrd stride
2x 20yrd Sprinter Cariokie
Sprint Drills
2x 10yrd Butt kick + 10yrd stride
2x 10yrd High Knee + 10yrd Stride
Speed Work
3x 10yrd Flying Sprints (walk backs)
3x 40yrd In and Outs (walk back)
3x 40yrd Sprint (walk back + 3:00)
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