A. Dynamics
B. Speed Ladder
C. 5 yard Lateral Shuffle into 10 yard sprint x 3 each way
D. Explosive Foward Lunges x 4 each leg into 20 yard sprint x 4
E. 4 Corner Cone Drill x 2 each way
F. 12 x 50 meter sprints (sub 9 secs) then jog 50 meters every 40 seconds
Rx'd - Most sub 8 secs
G. Barefoot Jogging
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