1. Stretching 10 minutes 
  2. Stubbie walk up plant L-R-L – 4 sets – 20 reps / set
  3. Leg Drills with Stubbie – 30 meters 2 reps each
    High Knees
    Butt Kicks
    A Skip
    Straight legs
  4. Leg Drills without Stubbie – 30 meters 2 reps each
    Karaoke
    Side to Side
    Forward Lunges
    Side Lunges
  5. Sprint with Stubbie – 30 meters 10 reps
  6. Bounding – 30 meters 2 reps each
    Left leg
    Right leg
    Alternate legs
  7. Jump Rope 4 sets 30 seconds, 30 seconds rest between sets.
  8. Sit Ups 100
  9. Push Ups 100
  10. Pull Ups 100
  11. Stretching 10 minutes