4 x 30 meters falling starts – start with your feet together, hands by your sides. Lean forward and then take your first step as your body approaches 45-degrees. Walk back recovery.
4 x pitch lengths – going on each minute, i.e. if it takes you 15 seconds to sprint the length of the pitch, you get 45 seconds’ rest between reps.
4 x triangles – run corner to corner diagonally across the pitch. Jog back along the side touchline. Walk the width of the pitch to recover, and repeat.
1 x lap of pitch – run all the way around the pitch as fast as possible. Go for it – this is your last exercise.

Workout #2: Full Body Explosive Strength
These lifts are supersets and paired to complement each other

1a. Back squats – 3 sets of 5 reps, 60-90 seconds’ recovery
1b. Box jumps – 3 sets of AMRAP, 60-90 seconds’ recovery
2a. Bench press – 3 sets of 5 reps, 60-90 seconds’ recovery
2b. Plyo push-ups – 3 sets of AMRAP, 60-90 seconds’ recovery
3a. Weighted pull-ups – 3 sets of 5 reps, 60-90 seconds’ recovery
3b. Medicine ball slams – 3 sets of AMRAP, 60-90 seconds’ recovery
4. Cable Russian twists – 3 sets of 8-12 reps, 60-90 seconds’ recovery
5. Finisher: Treadmill push – Turn the power o on a treadmill. Stand on the belt holding the handle. Lean forward and push the belt around as fast as you can for 30-seconds, just like you are pushing a sled. Rest for 60-seconds and then repeat one more time.

Workout #3: Rest and Recover