WARM UP:
1 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP

Running Warm up

CONDITIONING

“Rock N Roll Train“

Run “Aerobic Capacity”
10x (100m at fastest pace, 300m at easy pace) w/ no rest b/t reps or sets