For 5 minutes:
15 yd. sprint starts*
with durations of rest varying between 1, 5, and 15 seconds.
2 minutes rest, and then 5 minutes of:
15 yd. OH lunge out (15lb. med ball W, 20lb. med ball M)
15 yd. med ball sprint back
2 minutes rest, and then:
Skill work/ active cool-down consisting of 10, 5-rep sets of pushup, situp, squat. (50 reps total each movement.)
*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 15 yd., and immediately get back on the ground.