Short Sprinter Program

Complete Program Design for Sprinters
12 Week Short Sprint (55-200) Program

Mesocycle 1 (GPP)
Microcycle 1
55-200
Monday
Warmup
400m jog/skip
2 x 30m loose skip w/arm swing
2x30 loose skip w/arm circles
2x30m side skip
1x30m back skip
Lunge to hamstring x 20
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
2 x 30m High knee carioca
Front leg swing x20
Side leg swing x20
2 x 30m backward run
4 x 30m accel 80-90%
Workout
10 x 100 @ 70% w/1 rest
Core
Abs x 200
Tuesday
Warmup
400m jog/skip
2x30m side skip
www.CompleteProgramDesignforSprinters.com
1x30m back skip

Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
4 x 30m accel 80-90%
Workout
6 10 x 20m uphill or from various positions (2-3)
Plyos
3 x 10 tuck jumps (2)
Strength Training
Prisoner squat x20
Pushup x15
Crunches x 25
Cobra x20
Split squat x 10 each leg (e.l.)
T-push up x 10
Bicycles x25
High Mountain Climber x20
Russian Twist x25
Burpee x10
Rest 3, Repeat
Wednesday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20

Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
4 x 30m accel 80-90%
Speed drills (take only 10-15)
Workout
5 10 x 200@ 70% w/2 rest
Core
Swedish Abs (F,L,R) 3 x 30 (20/sets)
Thursday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
4 x 30m accel 80-90%
Agility Ladder
1 x each leg lead
Single leg
2 foot run
Brake run
Lateral run
Icky Shuffle
Workout:
50 pushups
run 800
100 crunches
run 800
75 Prisoner squats
run 800
Record total times
Hurdle mobility
2 x each leg
Hurdle march
Walk Overs
Over 2, Back 1
Lateral Skip
Over/Under
Friday:
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
4 x 30m accel 80-90%
Workout
2 x 5-6 x 100 @ 70% (60/2)

Abs: 250-350 reps
Hip/Glute:
3x10 e.l. (fire hydrant, up and back, trail leg)
Saturday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
4 x 30m accel 80-90%
Workout
6 10 x 20m uphill or from various positions
2-3 rest between reps
10 tuck jumps (after every other rep)
Strength Training
GS circuit 45 between exercises
Prisoner squat x 20
T Push up x 10
Cobra x 15
Fire hydrant x 10 e.l.
Bicycles x 25
Split squat x 10 e.l.
Toe touches x 25
Superman x 20
Crunches x 25
Backward walking lunge x
20
Rest 3'
Mesocycle 1 (GPP)
Microcycle 2
55-200
Monday:
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March no arms
2 x 15m A March
4 x 30m accel 80-90%
Workout
100 + 200 + 200 + 100 + 100 + 200 + 200
200 + 200 + 100 + 200 + 100 + 100
+ = walk 50
runs at 70%
rest 3-4 between sets
Strength Training 45 between exercises
Prisoner squat x 25
Teardrop pushup x 10
Cobra x 15
Swedish abs (face down) x 45 seconds

Windshield wipers x 7 each way
Superman x 20
Crunches x 40
walking lunge x 20
Rest 3'
Tuesday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
4 x 30m accel 80-90%
Workout
6-10 x 20m uphill or from various positions
2-3 rest
3 x 10 tuck jump or split squat jump (after every other rep)
Strength Training 45 after each exercise
Prisoner squat x 25
Teardrop pushup x 10
Cobra x 15
Swedish abs (face down) x 45 seconds

Windshield wipers x 7 each way
Superman x 20
Crunches x 40
walking lunge x 20
Rest 3'
Wednesday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip no arms
4 x 30m accel 80-90%
Workout
5 10 x 200@ 70% w/2 rest
Ab45s: 5 x 5 x 3
4 x 25: Crunches
Hip/Glute:
3 x 10 (trail leg, fire hydrant, up and back)
Thursday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
4 x 30m accel 80-90%
Workout
3 6 x 100m hills (relatively steep)
3-5 depending on grade
Strength Training 45 rest between exercises
Bicycles x 40
Mountain Climber x 30
Walking Lunge x 12 e.l.
Superman x 20
Toe Touches x 30
Tuck Jump x 12
Pushups x 10
Russian Twist x 30
Burpees x 15
Rest 3' and repeat
Friday
Premeet
Saturday
Meet
Mesocycle 1 (GPP)
Microcycle 3
55-200
Monday
Warmup
Jog 600m
Skip 600m
Static Stretch 5-10 minutes
Jog 50 - lunge to hamstring x 10 total
Jog 50 - fire hydrant x 15 each leg
Jog 50 - mountain climbers x 30
Jog 50 - trail leg x 15 each leg
Jog 50 - crunches x 30
Jog 50 - front and side leg swing x 10 each
leg
Jog 50 - bicycles x 30
Jog 50 - up and back x 15 each leg
Jog 400
Jog 50 - iron cross x 10 each leg
Jog 50 - scorpion x 10 each leg
Jog 50 - inchworm x 10
Jog 50 - pushups x 10
2 x 7-10 x 200 @ 72% (1/3)

Med Ball Routine
3 x 10 each
Wood Chops
Figure 8
Slams
Around the World
Strength Training 45
Prisoner squat x20
Pushup x15
Crunches x 25
10
Cobra x20
T-push up x 10
Bicycles x25
Russian Twist x25
Burpee x10
Rest 3, Repeat
Tuesday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
4 x 30m accel 80-90%
Workout
7-10 x 25 on track
various positions
3 rest
3 x 10 tuck jumps
3 rest
Prisoner squat x20
11
Pushup x15
Crunches x 25
Cobra x20
T-push up x 10
Bicycles x25
Russian Twist x25
Burpee x10
Rest 3, Repeat
Wednesday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
4 x 30m accel 80-90%
Workout
5-8 x 300m @ 75%
4 rest
Core:
Abs: 300 reps
Hip/Glute:
3 x 10 (fire hydrant, straight leg, trail leg)
Hurdle Mobility: 2x6 hurdles
12
Hurdle March
Walk Over
Lateral Skip
Spider
Thursday
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
4 x 30m accel 80-90%
Workout
4 8 x 100m hills (relatively steep)
3-5 depending on grade
Prisoner squat x20
Pushup x15
Crunches x 25
Cobra x20
T-push up x 10
Bicycles x25
Russian Twist x25
Burpee x10
Rest 3, Repeat
13
Friday
Premeet
Saturday
Meet
Mesocycle 1 (GPP)
Microcycle 4
HS 55-200
Monday
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
4 x 30m accel 80-90%
Workout
12 x 100@ 75% w/1 rest
Strength Training (hypertrophe): 90 exercises/2 sets
A1: Squat 3x10
A2:Bench 3 x 10
A3:inverted row 3 x 10
B1: Step ups 3 x 8 el
B2: Lunges 3 x 10
14
C1: Russian twist 2 x 30

Tuesday
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
4 x 30m accel 80-90%
Workout
7-10 x 30m from 3 and 4pt stance
3 rest
Plyos: double leg bound (focus on stabilization)
5 x 5 (3 rest)
A1: Deadlift 3x10
A2:DB Incline 3 x 10
A3: One arm row 3 x 10
B1: SLDL 3 x 10
B2: Single Leg Lunge 3 x 10
C1: Bicycles 2 x 30
Wednesday
15
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip
4 x 30m accel 80-90%
Workout
5 8 x 200@ 75% w/2.5 rest
Med Ball Routine
3 x 10 each (60)
Wood Chops
Figure 8
Slams
Around the World
Thursday
Warmup
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
16
3 x 30m accel @ 75%

Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip
4 x 30m accel 80-90%
Workout
8 10 x 30m from crouch/3pt
2 rest
Plyos:
3 x 5 double leg bound (stabilization) (3)
2 x 5 single leg hop (stabilization( (3)
A1: Squat 3x10
A2:Bench 3 x 10
B2: Lunges 3 x 10
Friday
PreMeet
Saturday
Meet
Mesocycle 2 (SPP)
Microcycle 5
55-200
Jog 400m
Skip 400m
17

skip 50 - fire hydrant x 15 each leg
skip 50 - trail leg x 15 each leg
skip 150 - front and side leg swing x 10 each leg
Skip 100 superman
x 30
jog 100 - up and back x 15 each leg
Jog 200
skip 100 - iron cross x 10 each leg
skip100 - inchworm x 10
Workout
M: 100 + 200 + 200 + 100 + 100 + 200 + 200
200 + 200 + 100 + 200 + 100 + 100
+ = walk 50
runs at 75%
rest 3 between sets
Hurdle March
Walk Over
Lateral Skip
Spider
A1: Deadlift 3x10
B1: SLDL 3 x 10
C1: Bicycles 2 x 30
Tuesday
Warmup
18
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip
4 x 30m accel 80-90%
Workout
6 x 30, 3 x 40 (3/5)
Plyos (High Box or Stadium Steps)
5 x 5 (3)
A1: Squat 3x10
A2:Bench 3 x 10
B2: Lunges 3 x 10
Wednesday
Jog 400m
Skip 400m
19

Skip 100 superman
x 30
Jog 200
Workout
12 x 100 @ 70%
Core GS circuit (jog 30m between exercises)
Side L raise x 8
Straight Leg x 10 el
Cobra x 25
Crunch x 25
High Mountain Climber x 20
Toe touch x 25
Fire hydrant x 15
Russian Twist x 20
Superman w/twist x 20
Ab45: 5 x 5 x 3
Hurdle March
Walk Over
Lateral Skip
Spider
Thursday
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip
4 x 30m accel 80-90%
Workout
2-4 x (30/30/30) 6-8
Plyos (med ball throw)
2x5 each (3/4)
Squat Throw
Overhead back
Between legs front
A1: Deadlift 3x10
B1: SLDL 3 x 10
C1: Bicycles 2 x 30
F: PM
SA: Meet
Mesocycle 2 (SPP)
Microcycle 6
55-200
21
Monday
400m jog/skip
2x30m side skip
1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip
2 x 15m A Run
4 x 30m accel 80-90%
Workout
3-4 x (20/30/40) blocks
Full recovery
Plyos (bounding or repeat previous med ball)
5x Standing triple jump (3)
2 x LLL, 2x RRR (3)
Strength Training (Max. Str.)
A1: Hang Clean 4 x 6
B1: Squat 5x5
B2: Chinup 5x5
B3: SLDL 4 x 8
C1: Bench 5x5
C2: Single leg lunge 5x5 el
Tuesday:
Jog 400m
Skip 400m
22

Skip 100 superman
x 30
Jog 200
Workout
10 x 150 @ 75% w/ 90 recovery
Core GS circuit (jog 30m between exercises)
Side L raise x 8
Cobra x 25
Crunch x 25
Toe touch x 25
Fire hydrant x 15
Russian Twist x 20
Ab45: 5 x 5 x 3
Hurdle March
Walk Over
Lateral Skip
Spider
Wednesday
400m jog/skip
2x30m side skip
1x30m back skip
23
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip
2 x 15m A Run
4 x 30m accel 80-90%
Workout
4 6 x fly 30 (20m accel)
5-6 recovery
Plyos (bounding or repeat previous med ball)
2 x LLL, 2x RRR (3)
Strength Training
A1: DB Snatch 4 x 6
B1: Deadlift 4x6
B2: Upright row 4x8
B3: Step up 4 x 8el
C1: Incline 4x6
Thursday
Jog 400m
Skip 400m
24
Skip 100 superman

x 30
Jog 200
Workout
5 8 x 200 @ 75% w/2 rest
Core:
Ab45s: 5 x 5 x 5
F: PM
SA: COMP
Mesocycle 3 (PC)
Microcycle 7
55-200
Monday
400m jog/skip
2x30m side skip
1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A Skip
2 x 15m A Run
2 x 30m (el) Fast Leg
3 x 30m accel 80-90%
Workout
6 x 50m (blocks)
25
3 recovery
Plyos (for distance)
3 x LLL, 3x RRR (3)
B1: Squat 5x5
B2: Chinup 5x5
B3: SLDL 4 x 8
C1: Bench 5x5
Tuesday
Jog 800m
Skip 400m
Skip 100 superman
superman x
x 30
25
Jog 800
2 x 15m A Skip
2 x 15m A Run
2 x 30m Alternating Fast Leg
3 x 30m accel 80-90%
5 x 100m accelerations to 75 80%
26
Core:
Swedish Abs (F,L,R)
3 x 50 holds
Hip/Glute: 3 x 15
Trail leg, Straight leg, Side Leg Raise
Strength Training
A1: DB Snatch 4 x 6
B1: Deadlift 4x6
B2: Upright row 4x8
B3: Step up 4 x 8el
C1: Incline 4x6
Wednesday
Jog 400m
Skip 400m
Skip 100 superman
x 30
Jog 200
Workout
10 x 100 @ 70% (50)
Core:
Ab45: 5 x 5 x 7
27
Handoffs
Thursday
400m jog/skip
2x30m side skip
1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip
2 x 15m A Run
4 x 30m accel 80-90%
Workout
3 -4 x (30/30/30) + burpee x10
10 rest sets
B1: Squat 5x5
B2: Chinup 5x5
B3: SLDL 4 x 8
C1: Bench 5x5
F: PM
SA: MEEt
Mesocycle 3 (PC)
Microcycle 8
55-200
28
Monday
Jog 800m
Skip 400m
Skip 100 superman
superman x
x 30
25
Jog 800
2 x 15m A Skip
2 x 15m A Run
3 x 30m accel 80-90%
Core GS circuit (rest 45 between exercises)
Side L raise x 8
Cobra x 25
Crunch x 25
Toe touch x 25
Fire hydrant x 15
Russian Twist x 20
Strength Training
A1: DB Snatch 4 x 6
B1: Deadlift 4x6
B2: Upright row 4x8
B3: Step up 4 x 8el
29
C1: Incline 4x6

Tuesday
400m jog/skip
2x30m side skip
1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A March
2 x 15m A Skip
2 x 15m A Run
4 x 30m accel 80-90%
Workout
4 6 x fly 30 (20m)
Lite blocks
Plyos (for distance)
3 x LLL, 3x RRR (3)
Wednesday
Game Day (tag variations, basketball, etc.)
Thursday
400m jog/skip
30
2x30m side skip

1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A Skip
2 x 30m (el) Alternate Fast Leg
2 x 15m A Run
4 x 15m A Run to 30m sprint
Workout
3 4 x (30/40/50) blocks
Full recovery
Plyos
4 x 30m Alternate Leg Boung
3-5
B1: Squat 5x5
B2: Chinup 5x5
B3: SLDL 4 x 8
C1: Bench 5x5
Friday
400m jog/skip
2x30m side skip
1x30m back skip
Lunge w/twist x20
Iron cross x 20
Scorpion x 20
3 x 30m accel @ 75%
31

Front leg swing x20
Side leg swing x20
4 x 30m accel 80-90%
Workout
6-8 x 150 @ 75% 2 rest
10 group static stretch
Saturday
Optional blocks practice and touch ups
SU:
Mesocycle 3 (PC)
Microcycle 9
55-200
Monday
400m jog/skip
2x30m side skip
1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
200m Skip
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A Skip
2 x 15m A Run
Workout
32
4 6 x 60m blocks
6-7 rest
Plyos
4 x 30m Alternate Leg Bound
4-5
Strength Training
A1: DB Snatch 4 x 5
B1: Deadlift 5x4
B2: Upright row 4x6
B3: Explosive Step up 4 x 6el
C1: Incline 4x4
Tuesday
Jog 400m
Skip 400m
Skip 100 superman
x 30
Jog 200
5 x 100m @ 75% 60 rest

4 x 200 @ 75% 2 rest
Core: Ab45s 5 x 5 x 7
Wednesday:
400m jog/skip
33

2x30m side skip
1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
200m Skip
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A Skip
2 x 15m A Run
Workout
3- 4 x race distance from blocks
200: 3 x 120m
Full recovery
Plyos
4 x 30m Alternate Leg Bound w/10m run in
3-5 rest
Strength Training
B1: Squat 6x3
B2: Pullup 5x5
B3: SLDL 3 x 8
C1: Bench 5x4
Thursday
Individual Meet Warm up
Lite blocks, handoffs
F: PM
SA: MEET
34
Mesocycle 4 (MC)
Microcycle 10
Monday
Jog 800m
Skip 400m
Skip 100 superman
superman x
x 30
25
Jog 800
2 x 15m A Skip
2 x 15m A Run
3 x 30m accel 80-90%
Workout
Practice decision athlete based
Tuesday
400m jog/skip
2x30m side skip
1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
200m Skip
35
2 x 30m carioca
Front leg swing x20
Side leg swing x20
2 x 15m A Skip
2 x 15m A Run
Workout
Starts to 30-40m w/multiple Athletes
200m on turn
full cadence
Strength Training (Power) (3 sets)
A1: Hang clean or DB Snatch 4 x 6
B1: Deadlift 4 x 6
B2: Bench 4 x 5
C1: Explosive Step Up 4 x 5 el
Wednesday
Warm up on their own
Strides at their discretion
10 Static stretch
Thursday
400m jog/skip
2x30m side skip
1x30m back skip
Inchworm x10
Spiderman x 20
3 x 30m accel @ 75%
200m Skip
2 x 30m carioca
Front leg swing x20
Side leg swing x20
36
2 x 15m A Skip
2 x 15m A Run
Workout
Race modeling
55: 3-5 x 55m with 10 rest
100m: 60m, 80, 100m working transitions
200m: 80m, 120m, 150m working transitions
B1: Single Leg Squat 4 x 5 el
B2: Chin Up 4 x 5
C1: Box Jump 4 x 5
F: pre meet
Sa: Meet League Champs
Mesocycle 4 (MC)
Microcycle 11
55-200
Monday
Athletes warm up and choose workouts after discussion with coach
Acceleration/VMax
Handoffs
Athletes choice
B1: Deadlift 4 x 6
B2: Bench 4 x 5
37

Tuesday
Jog, stretch, go home
Wednesday
Jog 800m
Skip 400m
Skip 100 superman
superman x
x 30
25
Jog 800
2 x 15m A Skip
2 x 15m A Run
3 x 30m accel 80-90%
Strides
Go home
Thursday
Athletes choice
Speed endurance
(athletes love race modeling)
F: pre meet
SA: Meet
SU:
38
Mesocycle 4 (MC)
Microcycle 12
55-200
Monday
Athletes warm up and choose workouts after discussion with coach
Acceleration/VMax
Handoffs
Athletes choice
B1: Deadlift 4 x 6
B2: Bench 4 x 5
Tuesday
Jog, stretch, go home
Wednesday
Jog 800m
Skip 400m
Skip 100 superman
superman x
x 30
25
Jog 800
39
2 x 15m A Skip
2 x 15m A Run
3 x 30m accel 80-90%
Strides
Go home
Thursday
Workout
Athletes choice
Speed endurance
(athletes love race modeling)
F: pre meet
SA: Meet
40

Short Sprinter Program

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Complete Program Design for Sprinters

12 Week Short Sprint (55-200) Program

1x30m back skip

Lunge w/twist x20

2 x 5-6 x 100 @ 70% (60/2)

Swedish abs (face down) x 45 seconds

Swedish abs (face down) x 45 seconds

2 x 7-10 x 200 @ 72% (1/3)

C1: Russian twist 2 x 30

3 x 30m accel @ 75%

Jog 100 - lunge to hamstring x 10 total

Jog 100 - mountain climbers x 30

skip 50 - fire hydrant x 15 each leg

Skip 100 superman

C1: Incline 4x6

2x30m side skip

2 x 30m High knee carioca

5 x 100m @ 75% 60 rest

2 x 30m loose skip w/arm swing

C1: Explosive Step Up 4 x 5 el

Jog 100 - pushups x 10

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