A.
3 sets: (45-60 sec rest between sets)
100ft bent over sand bag drag (as fast as possible)

B.
3 set: (45-60 sec rest between sets)
10 Lateral lunges – perform all reps one side at a time* 10 Weighted ice skaters
*all 10 ea. leg

C.
4 sets:
150m sprints @ 80%
3 minutes rest between sets

D.
3 sets: (46-60 sec rest between sets)
30 sec max wall calf raises * 10 Glute ham raise