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- 2 exercises
The 123 drill is a good ghosting workout, incorporating movement into all 4 corners of differing pattern and length
Exercise Notes:Work through the 12 movements, completing 3 sets in total with 2mins rest between each
Minutes on exercise:6:00
Challenging 20 rep court sprint sets, aiming to keep times under 1 minute with equal length rest periods
Exercise Notes:Complete 4 sets of 20 sprints, aiming for sub-1min on each effort. Take 1min rest between sets.
Minutes on exercise:8:00