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Weekly Program Day Activity Related test 1 Strength Session 1 - Body Weight (See Page 2) Push Pull Agility 2 Cardio Session 1 - Beep Test Specific Mark out three different distance shuttles (10m/20m/30m) 5min continuous 10m shuttles (2min rest) 5min continuous 20m shuttles (2min rest) 5min continuous 30m shuttles (2min rest) 5min continuous 10m/20m/30m shuttles (2min rest) Beep Test Agility 3 Core and Agility Session (See Page 3) Sit Up Agility 4 Rest/Light Activity Day (30mins of Walking/Cycling/Swimming/Stretching) N/A 5 Strength Session 2 - Gym Workout (See Page 2) Push Pull Glock Test 6 7 Cardio Session 2 - Long Fartlek Run 10min Easy jog warm up 6 x (2min Moderate Intensity Run/30sec High Intensity Run) 5min Easy jog cool down Mock Test Day Sit Up Beep Test Agility Beep Test N/A Before beginning any exercise program you should seek advice from a medical practitioner..
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