Mobility Training:
HAM Complex
5x Hip swivel each direction
20x Hip crossovers (legs straight) each direction
10x Backward rolls
20x Jump lunges
6x Hand walkouts
3x Scorpion strikes each side
10x Legs swings each leg
Stamina:
Run 1 mile, rest 4:00 mins.
Run 800m, rest 2:00 mins.
Run 400m, rest 1:00 mins.
Run 200m, rest :30 secs.
Run 100m, rest :15 secs.
30x Burpees
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