4 x 20ft shuttle run
*set up two cones 20ft apart and run back and forth, touching the cones as many times as possible in 10 seconds…this constitutes one set
*rest 90 seconds between sets
*make SURE you warm up ankles/calves/hips thoroughly before performing this drill!
*perform 20 sprinter sit-ups between each set as fast as you can
L-seat or tuck-seat hold, according to ability
accumulate 3 minutes in a STRICT position, have a friend time you