Warm-up: 2 Rounds 200m Run 150 Single Unders Group: Hamstring Band Stretch Pigeon Stretch Intervals Conditioning 1: 20 x (:30/:30) Row for Meters Pace: <1:45/500m men, <2:10/500m women 5 minute rest Conditioning 2: 4 x (:30/:30) Step-up 4 x (:30/:30) Box Jumps 4 x (:30/:30) Jumping Step-ups 4 x (:30/:30) Burpee Box JumpsRead More
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