Day#1

4×25 each side -Wall Drill
4 x 20m Ball of foot hops w/ forward lean
4 x 25m – Stable Arm Drill
Run: 2 x 400m, 6 x 200m, 2 x 400m

Recover :60s between 200s, :90s between 400s

Day #2

4×25 each side -Wall Drill
4 x 20m Ball of foot hops w/ forward lean
4 x 25m – Stable Arm Drill
Run: 5 x 1k

Recover 2:00 between efforts

optional Day #3

5m Time Trial