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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
## Hinshaw warm up written out – won’t all fit on white board so coaches make sure you know it or have notes

Perform each drill for 10m out, then walk back
1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)

20m out walk back
11. Side step out and back
12. Side step jumping jack out and back

Sitting
13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m
15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk
21. 50m hash marks (fast feet) forwards & backwards
22. 30m (20m speed up, 10m to slow down)
23. 45m (35m speed up, 10m to slow down)
24. 60m (50m speed up, 10m to slow down)

**2. Workout Prep**
3 sets
100m Run (Build up to workout pace)
20 Sec. Bike (Build up to workout pace)
– rest 30 secs between sets –

The Suicide SquadAmanda Waller