Warm up:
100 M run
1:00/1:00 pigeon pose
100 M run
1:00/1:00 Wall couch
100 M run
1:00/1:00 banded tricep
Skill:
4 X 250 M row sprint
400 M run
20 situps
1 min rest
400 M row
10 push-ups
1 min rest
20 Kb swings
20 box jumps/step ups
20 Kb swings
1 min rest
100 flutter kicks
50 supermen
1 min rest