FREE WR SPEED WORKOUT

SPLIT 1

Dynamic Track Warm Up

-A Skip

-B Skip

-C Skip

High Knee Karoaka

Perform all of these movements 6x20yds

So

6 sets of A skip etc.

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SPLIT 2

8x30yd Sled or Parachute or Band Sprints (start in a 40yd dash stance)

Walk 30 yds back for rest 

SPLIT

4x100yd sprints 

Walk 100yds back for rest 

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