- Stretching 10 minutes
- Stubbie walk up plant L-R-L – 4 sets – 20 reps / set
- Leg drills with stubbie – 30 meters 4 reps each
High Knees, A Skip, Deon Sanders (straight legs)
- Leg Drills without stubbie – 30 meters 4 reps each
Karaoke, Side to Side, Forward Lunges, Side Lunges
5. Sprint with stubbie – 30 meters, 10 reps
6. Jump rope – 4 sets of 30 seconds with 30 second rest in between
7. Sit ups 100
8. Push ups 100
9. Pull ups 100
10. Stretching 10 minutes
