Sprint Conditioning
Preferably completed on grass
On the 4:00 x 5 Rounds:
10 Meter Shuttle
20 Meter Shuttle
30 Meter Shuttle
40 Meter Shuttle
50 Meter Dash

Notes: This was done at Penns Grove football field. Shuttles were to the 5 and back, 10 and back, 15 and back and 20 and back before sprinting to midfield. Completed each round in a minute or so and was fully recovered by the next interval. 

Midline
3 Sets:
20 Weighted Sit-Ups
100 Meter Sandbag Walk (100)

Rest 2:00 between efforts.

Notes: Held 10lb plate overhead for weighted sit-ups. Ball carry was from garage door across cul-de-sac and back to mailbox.