Foam roller t-spine drill- 3 x 1 min
T-spine shooter x 12
Pillars- v-ups, superman, side plank leg raise, prone reverse leg raise
PVC shoulder pass through x 15 / overhead squat x 10
Ankle taps, Carioca, High knees
Strength:
In 15 min find your 3RM Overhead Squat (stack shoulders, tight core, elbows locked)
3 x 800m sprints (3 min rest intervals) Record your best time and work on the efficiency of each sprint especially at the 400 m mark halfway through.
