warmup 2 laps / leg swings / ankle
4x{
5yd & back + 5 clap push up +
10yd & back + 5 frog jump +
15yd & back + 2min rest
}
(only clap for first 2 sets)
6min rest
4x{5 + 10 + 15 + 20yd + 2min rest} -- extended pro lateral drill
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