Warm up 8 min jog followed by dynamics/ drills
Ins & Outs: if at all possible on grass
30s sprinting 90s easy jog (2 sets of 4)
3 minutes rest between sets
Cool down 10 min run and stretch
Body weight workout: repeat 3 times
- Regular Crunches: 20 reps
- Leg Raises: 20 reps
- Plank: 30 seconds
- Mountain climbers: 30 seconds
- One minute rest