Seoul Sisters conditioning program
Monday
10 min warm up
Sprint at full pace to 20 meters and back x 10
Sprint at full pace to 20 meters and back x 8
Sprint at full pace to 20 meters and back x 6
2 min rest between each set
Sprint 20m then jog 20m for 3 minutes x 5
Tuesday
10 min warm up
Sprint at full pace to 20 meters and back x 10
Sprint at full pace to 20 meters and back x 8
Sprint at full pace to 20 meters and back x 6
Rest 1 min between each set
Run up hill 20 meters and walk back x 10
Rest to full recovery after each set
Wednesday
10 min warm up
Sprint at full pace to 40 meter and walk back x 6
Sprint at full pace to 50 meter and walk back x 4
Sprint at full pace to 80 meter and walk back x 3
Sprint 30m then jog 20m for 3 minutes x 5
Thursday
10 min warm up
Agility
drill: lateral, forward, lateral, backwards
etc. x 10 (to right & left)
Run backwards to 20 m and jog back forward x 10 (Do 4 sets)