4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 jumping air squats
50 m run (increase acceleration each time)
30 secs of rest
Death By Shuttle Sprint
With a continuously running clock perform:
Shuttle Sprint 10 m in the first 1 min
Shuttle Sprint 10 m + 10 m in the second 1 min
Shuttle Sprint 10 m + 20 m in the third 1 min
Continuing this for as long as you are able.
Hold 1-2 mins per side.
Calves & Foam Rolling