10 reps “On”
5 reps “Off”
x 5, plus:
50 front roll/ back roll.
Perform 50 of one, or 25 of each. Intersperse reps during the sprint start “Off” rounds or complete at the end.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!” explode to your feet, sprint approximately 10 yd., and immediately get back on the ground. Rest varies from 1-15 seconds between reps.