Thursday 10/6/16

Warm-up
100yrd Jog + 50yrd Back Pedal + 100yrd Jog + 50yrd Back Pedal 
20yrd Toe Touch Shuffle
20yrd Flamingo
20yrd Quad Flamingo
20yrd Ankle Pull
20yrd Knee Hug 

Drills 
4x 5yrd High Knees + 5yrd High Knees Backwards + 10yrd Stride 
4x 10yrd Butt Kicks + 10yrd Stride 

Sprints 
3x 10yrd 
3x 20yrd
(walk back recoveries)

Conditioning 
7x 40yrd Shuttle (10-20-10)
(start every :30)