Warmup
- 10 jumping jacks
- 10 seals
- 10 skiløber
- 15m høje knæ x 2
- 15m butt kicker x 2
- 15m lunges – reverse lunges tilbage
- 15m soldier kicks
- 15m ankle graps
- 15m side shuffles
- 15m sprint – baglæns tilbage
- Læne/skubbe makker
- Goldfish pond – sprint
- High jump – high five
Workout
Speedladder – sprint
Speedladder – 8-tal om kegler – sprint
Hop, Hop, Hop – Speedladder – 90 grader sprint
Speedladder – sprint – reverse – sprint
Speedladder zig zag