Auto Reg rating
+2
Track
4 x 80m walkback rec
20 mins
4 x 80m walkback rec
power speed
2 x 30m with walkback rec
running A’s
skip bounds
straight leg bounds
sprint bounds
double leg hop
LLRR hop
double leg hop with med ball
PC
3 min rec
3 x 60, 62, 65, 67 x
S/set with 90 sec rec
Squat 5s x 3r x 75
Chins 4s x 8r
1 arm DB swings
90 sec rec
3s x 5r x 22db
1 leg GM
90 sec rec
2s x 5r x 30
abs
10 x 30 sec on / 30 off various exercises
stretch
Rating
8
got one of the coaches to watch first set of 80’s got me to extend stride a bit and could feel considerably more air time 