Friday Speed Session

Dynamic Warm-up
Then:
5x 45secs Sprints + 45secs Rest
5x 30secs Sprints + 30secs Rest
5x 15secs Sprints + 15secs Rest
This to be done on a flat ground. Grass or Astroturf ground best. If not then road is what it will have to be.
Then:
20x Jumping Jacks +
10x Press-ups +
20x High Knees +
10x Pull-ups +
20x Burpees +
10x Hanging Knee to Elbow to Windshield Wipers
5 rounds of above 30 seconds per exercise with 60 seconds recovery time.
Then:
10 sets 20m Heavy Sled Pull
Then:
Cool down