10 rope climbs (5m)
– Partners run together and split rope climbs as needed.
20 ring rows
– Partners run together and split ring rows as needed.
:30 lacrosse ball foot roll/side
:30 sit and reach stretch
Every 4:00 for 5 sets:
300-m shuttle run
-Set the shuttle run up in 10-m increments to 50-m (10, 20, 30, 40, and 50). Each 300-m shuttle run should consist of an out and back to each distance: 10-m out and back, 20-m out and back, 30-m out and back, 40-m out and back, 50-m out and back. Each shuttle run should be as much of a sprint as possible.