Warmup:
400m run
Hellyer Warmup
Some plyos and ladder drills
Workout:
4x Fartlek (200m fast, 100m slow)
6x Shuffle 10, shuffle back 10, shuffle 10, turn and sprint 40 (3 each direction), 30 sec. rest
6x Sprint 10, backpedal 10, sprint 10, stutter step and sprint 40, 30 sec rest
8x stride 50, sprint 50, 45 sec rest
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