Warmup:
400m run
Hellyer warmup
plyos
ladders
Workout:
4x200m run, 100m jog fartleks
3x lay on ground face down, jump up and sprint 15m, backpedal 15m
20 second rest
3x 3 tuck jumps, sprint 15m, backpedal 15m
4x run 50m, sprint 50m, rest 45 sec, play defense 50m, cut 50m, rest 30 sec
suicide 10-25-50-50-25-10
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