Speed X BW Strength (20mins)

Single Leg or Double Leg Tibialis Raise

1 min max reps

(Target - 25 reps unbroken)

Athletic Calf Raise

1 min

(Target - 25 reps unbroken)

Pogos

2 x 20 reps (20 secs rest) on the minute

Hamstring Hold

2 x 30-40 secs

(Target 1 x 1 minute hold each leg)

Plyo Push up/Trap 3

3 x 5/10 EMOM

Instructions

1. 5 plyo push ups

2. 10 trap raises

3. Rest

4. Start each set at the start of each minute

Trap 3 Raise

1 x 1 minute max reps