STEPS & LADDERS.
Run two large laps.
Sprint, 20yds and back for 30 seconds, set of six.
Grab a step and 20lb dumbells. Bear crawl with the dumbells, forward 20yds, then in reverse 20yd. Step overs, 30 seconds. Step ups, left leg, 30 seconds. Step ups, right leg, 30 seconds. Repeat for three full sets.
Sprint, 20yds and back for 30 seconds, set of three.
In the push up position, 'walk' over the step, 30 seconds. Both hands on the step, jump side to side, feet hitting your butt, 30 seconds. Toe taps on the step, 30 seconds. Repeat for four full sets.
Run a large lap.
Run a dumpster sprint. Ladders, 30 seconds. Deck slams with the medicine ball, 30 seconds. Repeat for three sets.
Run a large lap.
Run a large lap.
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