Calf and quads with roller
Hip and hams with bands
Plyo ABC Skip work for 5-7 min
( in case you forgot) :
http://www.youtube.com/watch?v=v1Rv2pvJJ2M&sns=em
Endurance:
2 x 400m rest 30 sec between
Rest 90 sec
2 x 300m rest 30 sec between
Rest 90 sec
2 x 200m rest 30 sec between
Rest 90 sec
2 x 300 rest 30 sec between
Rest 90 sec
2 x 400m rest 30 sec between
Be able to manage less rest but maintain same times as the tempo will be slower.
20 min static stretch to finish
AODURANCEyea
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