Warm up: 5 minutes
Calf stretches
Quads smash
Couch stretch
Samson stretch holds
Reverse ballerina
3 rounds
5 strict pull ups
10 push ups
10 meter walking lunges
“Tosh Sprints”
3 Rounds for time of:
200 meter Run, rest equal to run time.
400 meter Run, rest equal to run time.
600 meter Run, rest equal to run time.
Total time for all 9 runs
Strength: Make up day or Rest day.
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