Speed X BW Strength (20mins)

Tibialis Raise

1min max reps

(Target 25 reps, unbroken)

Athletic Calf Raise

1min max reps

(Target 25 reps, unbroken)

Peterson Step up

1min each leg max reps

(Target 25 reps, unbroken)

Hamstring Isometric Hold

2 x 20-30 secs hold each leg

(Target 1 x 1 minute hold each leg)

Hand Release Push up

2-3 x 10 Every Minute On the Minute (EMOM) rest for 30 secs

(Target 4 x 10 EMOM, unbroken)

Trap 3 Raise

2-3 x 10 Every Minute On the Minute (EMOM), rest for 30 secs

(Target 10% Body Weight 4 x 10 EMOM, unbroken)