Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
Complete 7 x 40m sprints with 2 minutes recover
Complete 10 x 20m sprints with the ball in hand with 1 minute recovery
Complete 4 x 70m sprints with a 30m cruise with a 2 minute recovery.
Hamstrings, Glutes, Quads and Achilles