Instructions:
Sprint from start line to 40 m mark and perform the number of repetitions required. After completing the exercise sprint back to the start line.
Repeat exercises in series with 30 seconds between the start of the next sprint.. After completing the list rest for 2 minutes and then repeat.
|
Exercise |
Set 1 reps |
Set 2 reps |
Set 3 reps |
| Double Sprint |
Sprint 2 lengths |
Sprint 2 lengths |
Sprint 2 lengths |
| Vsit, lateral ground touch |
12 |
10 |
8 |
| Vertical Jumps |
6 |
5 |
4 |
| Pushups |
12 |
10 |
8 |
| Plank with big circles |
6/side |
5/side |
4/side |
| Double Side Shuffle to Jump |
8 |
6 |
4 |
| Overhead Triceps Extensions |
12 |
10 |
8 |
| Side Bridge on outstretched hand with foot lift |
6/side |
5/side |
4/side |