5′ Warmup Jog
Walking Stretches
Sprint Drills
4x40m buildups on the track
4 x (6 x 40m on 30 sec interval)….sprint to the crash pad and then jog back. In between sets take 4′ rest in which time perform 25 pushups and 25 V-ups
For time:
300m Run
10 Pullups
300m Run
8 Pullups
300m Run
6 Pullups
300m Run
4 Pullups
300m Run
2 Pullups