warm up for sprintsuse running drills to warm up – hamstrings etc

in pairs some banded sprints x 5 each

20m sprints.

3 sets of 30 second lactic build tests

0m-5m-8m-10m and repeat

small turnarounds 1:1 rest

in pairs complete amrap x 15 min of

Row 500 Meters

30 Ring Dips/press ups 

20 Toes to Bar/knee raises