Mobility Warm-up   100 meter Run (50% Effort) 200 meter Run (75% Effort) 400 meter Run (90% Effort) 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up Skills / Strength   10 Sets (1:00 Rest) 20 meter Sprint Starts Start in a starting sprint position and accelerate as fast as you can for 20 meters.  Rest 1 minute…