Sprint Drills

1 Round

  • Isometric Marching x 4 x 5 sec/side
  • Wall March x 10/side
  • Wall March Switch x 4/side
  • Partner Banded Sprints x 2 x 10 yds
  • Half Kneeling Accelerations x 3/side x 10 yds

CONDITIONING

EMOM for 5

  • Shuttle Run x 50 yds

*Rest 1 min

EMOM for 5

  • Box Jump x 4

*Rest 1 min

12 minutes total (11 minutes without last rest)

2 Rounds

  • 5 Minute Drill (60, 45, 30, 15 sec work and rest)
  • Assault Bike / Row

*Rest 5 minute after round

  • 1st Round – Moderate Pace
  • 2nd Round – Hard Pace
  • 15 minutes total

RECOVERY

  • Legs up breathing x 2 min

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