11:00 Gym

Warmup

Skipping bare foot 3 minutes

Footwork

Technical 15 minutes

Endurance 5 times
45 seconds fast retreats, run forward
45 second rest

Bike 10 minutes

Stretch: quads, hip flexors, high pigeon, shoulder, lunge, wall splits, chest.

Intu flow 20 minutes

Rehab: SI and AT.