10 min stretch/10 count each – calf stretch, quad stretch, hamstring stretch, inner thigh stretch, Arm/Shoulder stretch/Overhead  Arm Pull/ Side Straddle Hop

Double time for about 1.5 miles, ending with Indian run and calling cadence.

1 minute drills with 1 minute rest between sets

set 1 – push-up/crunch/box jumps

set 2 – low plank/Leg lifts/squats

set 3 – wide arm PU/supine byc/lunges

1.5 reps then free sprint back to flag.