35 KBS (35/18-20#)
45 Double Unders
Rest 2 minutes between each round.
Strength Under Pressure
Squat 5×3 (add 10# to previous)
Press 3×5 (add 5# to previous)
Complete 4-6 efforts
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.