200 Metre Run

  1. For this you can use a treadmill if you have access to one.

  2. If not then there are many running applications that can be downloaded for free and used to measure the correct distance outside.

  3. https://www.mapmyrun.com

Push Ups

  1. Position yourself face down on the floor and come up onto your toes with your arms straight and your body in a straight line. Your hands should be in line with your shoulders.

  2. Keeping your core tight and feet together, bend your elbows to lower yourself towards the ground.

  3. Your elbows should move backwards and in line with your body. Your body should remain in a straight line.

  4. When your chest touches the floor, push yourself back up to the start position.

  5. Repeat for the stated number of repetitions

Jump Ups

  1. Stand in front of a plyometric box. Do not use a chair for this exercise due to the risk of instability.

  2. Keeping your back straight and your abdominals tight, jump up onto the box using both feet together.

  3. Next step back down to the start position.

  4. Repeat for the stated number of repetitions

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