1. a lap of pitch
2. sweep the ground
3. knee holds
4. ankle holds
5. quads
6. groine
7. squats
8. high knees
   1. slow
   2. choppy
9. heel filcks
   1. slow
   2. choppy
10. side to side
11. down low
12. on horse
13. off horse
14. Lunge twist
15. A kicks
16. 50% run
17. 75% run
18. choppy feet jog, sprint and jog
19. upper body