Saturday Afternoon - 4pm - Mild (Indoor)
Leg Speed (Mini Trampoline)
Warmup 3mins slow jogging on tramp
3 sets of high knees and bum kicks with a
set of either dips/chins/pushups between
each one.

8 x 30 steps flat out on the mini tramp
(done with proper sprint form including good
knee lift and arm position). 90-120s rest
between each one.

Cooldown 3mins of slow jogging on the tramp.
2 sets of 60 alternate elbow to knee crunches
(or whatever you call them)