90 sit ups
80 reverse lunges
70 mountain climbers
40 press ups
30 sec side plank each side
20 jumping squats
10 hand release press ups with shoulder taps
You can make this into partner workout, just double the reps and alternate5 with your partner
200m run fast
5 x rounds
400m run (run around rugby pitch, behind post and on the outside of the corners)
200m walk/jog to recover (length + width of the pitch)
800m jog /walk
Stretch calfs, hamstring and quads
Goal is to be consistent on your 400m run. Effort should be around 80%.
If you can’t run go for 20-30 minutes swim.