“Death by Shuttle Run”
With a continously running clock perform:
1x 10 Meter Shuttle Run in the first 1 min
2 x10 Meter Shuttle Runs in the second
1 min 3x 10 Meter Shuttle Runs in the third 1 min … Continuing this for as long as you are able.
Same, make it a goal to get 10 lengths, take a min off and continue if needed.
Cool Down: Plyometric Work:
3 x 6 Single Leg Jump (3/side) + 6 Lateral Skater + 3 Broad Jump Banded Speed Barbell Row 3 x 10
Notes: Rest :90 sec- 2 min between efforts/sets.