Transcribed the drills:

10m out walk back 1. High knee caraoke (over, over, walk, walk) 2. Over hurdle
(heel, toe) 3. Knee to chest (3 sec) 4. Figure 4 (1 sec) 5. Lunge 3 sec reach 6.
Lunge torso twist (Pull hand) 7. Toy soldiers 8. High knee + arm swing (3 sec on
spot then move) 9. Butt kick + arm swing (3 sec on spot then move) 10. Straight Leg
(shallow heel)

20m out walk back

11. Side step out and back
12. Side step jumping jack out and back
13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec
15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk

21. 50m hash marks (fast feet) forwards & backwards

22. 30m (20m speed up, 10m to slow down)
23. 45m (35m speed up, 10m to slow down)
24. 60m (50m speed up, 10m to slow down)?