KNEE HUG (3 REPS/SIDE)

QUAD PULL (3 REPS/SIDE)

PIRIFORMIS PULL (3 REPS/SIDE)

FWD HURDLE (3 REPS/SIDE)

BKWD HURDLE (3 REPS/SIDE)

WORLD’S GREATEST (3 REPS/SIDE)

LAT LUNGE X CONNECT (3 REPS/SIDE)

JOG (20 YD)

BACKPEDAL (20 YD)

DOWN & BACK SHUFFLE W/ ARM SWING (20 YD)

DOWN & BACK CARIOCA W/ LEG DRIVE (20 YD)

SHUFFLE-SHUFFLE-SQUAT (3 REPS/SIDE)

DOWN & BACK HURDLE SKIP (20 YD)

RHYTHM ANKLE A SKIP (2O YD)

ANKLE DRIBBLES (20 YD)

RHYTHM A SKIP (20 YD)

STRAIGHT LEG A SKIP (20 YD)

A SKIP (20 YD)

B SKIP (20 YD)

C SKIP (20 YD)

60% BUILD-UP (30 YD)

70% BUILD-UP (30 YD)

80% BUILD-UP (30 YD)

90% 10 YD SPRINT -> FLOAT TO 30 YD

95% 10 YD SPRINT -> FLOAT TO 30 YD

100% 30 YD SPRINT (2 OF THESE TO FINISH!)