Tabata Sprints with Ab circuit
Groups split into cones eg. Props on 17m, 2nd rows 18m, Hooker/Looseys 19m, Pivots/Centres 20m & Wingers/Fullbacks 21.5m
Runners start on line then run out to their cone and back twice in 20 secs and rest for 10 secs repeat for 4 mins (8 sprints)
Ab Circuit done in 30/20/10 sec blocks
One minute break after ab circuit then repeat x 3
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