Wam-up
240yrd Shuttle (20-40-60)
Dynamic
2x20yrd Flamigo
2x20yrd Quad Flamingo
Sprint Drills
2x20yrd A-Skip + 20yrd Stride
2x20yrd B-Skip + 20yrd Stride
2x20yrd High Kick + 20yrd Stride
Strides
3x60yrds (walk back recovery)
In & Outs
3x60yrds (20yrd Stride - 20yrd Sprint - 20yrd Stride)
Build-ups
3x60yrds (20yrd Build - 20yrd Stride -20yrd Sprint)
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