4 X 20 Yard Sprints from the Push Up Position
20 Seconds rest between sprints
Rest 30 seconds then
8 X 30 Yard Sprints from the Push Up Position
30 Seconds rest between sprints
Rest 2 minutes
10 X 10 Yard Flying Starts (Build up to full speed before hitting the
starting line)
30 Seconds rest between sprints
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