Skip: 10 x 10 yards
"Bunny Hops": 5x100 in the 10 yard distance The calves should light up and burn horribly.
Walking Lunge: 10x10 yards
Side Shuffle: 10x10 yards (five each way)
Sprint: 10 x 50 yards @75%
Sprint:6 x 100 yards @75%
Sprint: 2 x 200 yards @75%
Stretch
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