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…