3 Lap Warm up
Dynamic Stretches
Sprint Drills

Resisted Sprints 5x20m

12? Amrap
1x60m Shuttle Run (10 and back + 20 and back)
10 DB Thruster (30/20)
6e DB Plank Row
12 V-up
2x60m Shuttle Run
10 DB Thruster
6e DB Plank Row
12 V-up
3x60m Shuttle?
*Adding one full shuttle run each round

Bike 8×20? on/20? off