12:00 Jog Warm-up on the Greenway
Dynamic Stretches

Hill Sprints:
3x 50m Sprints
3x 10m Lunges + 50m Sprints
3x 10m Rocket Jumps + 50m Sprints
3x 50m Sprints

4 Rounds Shoulder Burn:
10 Pushups
20 SH Taps
10 Wall Balls

Lacrosse Ball