10mins to complete:

100 Pushups (If athlete chooses to add more difficulty they can)
-Deficit Push-ups
-Ring Push-ups
-Plyo Push-ups

Then complete 5x400m Sprints, 1 set every 5mins
*If athlete 400m time is greater than 2:30, then modify to 200-300m
-Work to keep each sprint 95%-100%

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