inch worms, 10
Butt kicks, 25 yards/
High knees 25 yards/
jog 25 yards/
sprint 25 yards
Rest 5 min and then:
Complete 6 rounds:
5 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Runs
*Rest 45 seconds between rounds
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*First, start in the middle of a 10 yd distance with one hand touching the ground. The athlete then pushes off their dominant leg in the opposite direction sprinting 5 yards. After covering this distance, as quickly as possible they reverse direction and go 10 yards the exact opposite way. Finally they reverse directions one last time ending the drill at the point where they started. Remember to sprint through the line. Walk back to the starting position and repeat. Remember the goal is maximal efforts on the runs so do not rush through the shuttle drills at half speed, so if you need to take a few seconds to recover between sprints that is acceptable. Max efforts is the goal.