2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch
2x 400m jog 4 min rest

Five rounds of:
800m run at moderate pace
50 air squats
50 sit-ups
25 burpees
800m as fast as you can