WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat 2×15 Both Side
30″ Standing leg swing
30″ Left leg cadence drill
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Wwalking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Knee – Shoulders – Trigger Point Therapy
CONDITIONING
A)Time trial
Run 1 mile
Wear 10-20lb weighted vest
Rest 5′
B) Time Trial
Row 2000m
