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Ossington - TEAM - Academy Of Lions HPP View Public Whiteboard: bit.ly/1maqIPj Warm-up A1: Sprints warm up (No Measure) Continuous jog (8-10 min) Leg swings (front and side) Foot drills 3 X high knees 20m 3 X heels to bum 20m 3 X gradual accelerations over 60-80m HIIT B: Metcon (Time) Weighted sprints 6 x 100 meters *Wear weighted vest 45/25lbs *Rest 1 minutes between sets *Record fastest time but record all results for each round in comments

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