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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