Video challenge and warm up tips

Warm up
5 minutes of cardio

150’ of each
Foot drills
Walking hamstring
Walking hip flexor
Lunge and reach

60s each leg
Front to back leg swings
Side to side leg swings

High knees
Butt kickers
Side shuffle

Pick your sprints

These are all approximate distances. Do your best to measure and bring maximum effort to each sprint!

A. 20x50m
B. 50x20m

If you cannot sprint but have access to a piece of cardio equipment, there would be time options equivalent to sprinting
A. 5-8 second effort
B 3-5 second effort

Rest intervals are fairly short.

I would do an Emotm style for A and I would do an every 30 seconds style for B.

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