Endurance:

Run 200m

rest 2:00*

Run 400m

rest 2:00

Run 600m

rest 2:00

Run 800m

rest 2:00

Run 600m

rest 2:00

Run 400m

rest 2:00

Run 200m

 

For total sprint time

(total time – 12:00 of rest)

*During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups

 

Flexibility:

Couch stretch

Left split

Right split

Pike

Twisted cross

Shoulder fold

 

 

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