10 m high knees
10 m butt kicks
6 jumping air squats
30 m skip and reach
30 secs of rest
— then —
Lateral Line Hops:
Perform for 3 rounds with both feet at the same time.
Perform the drill both forwards and backwards.
Each round is 30 secs.
Rest 30-60 secs between rounds or various agility drills.
*Ensure you are fully warmed-up before beginning the workout.