Aerobic Interval Run — 8x200m

Players run 200m at roughly 75–80% max effort, walk 100m recovery. Eight reps. Track which players are still moving cleanly in reps six through eight — that's your aerobic engine room.

• Controlled breathing from rep one — don't blow up early
• Arms drive the legs when the legs want to quit
• Antonio Vega and Rowan Bergman, set the standard at the front; the group watches leaders

• Reduce recovery walk to 60m from rep five onward
• Add a directional change cone at 100m to introduce agility under fatigue