Team Sprints

Last night at the park. By "team" I mean the 6 guys that showed up after the supper hour (uhhg).

Warm up runs on the cones (5 cones spaced ~10 yards apart). Then:

1. Full sprints there and back to each cone X2
2. Cone to next cone walking lunge, side shuffle R, side shuffle L, backward walking lunge, X2
3. Sprint to cone, 5 pushups, sprint back, next cone 10 push ups, sprint back...15 push ups...20 push ups, sprint back.
4. Sprint to cone, 5 seconds fast feet, next cone 5 high knee jumps...5 fast steps...high jumps and the same back.
5. Sprint to cone, 5 burpees, next cone 10 crucnhes...5 burpees..10 crunches and then the same back.
6. Sprint to cone, 5 mountain climbers, next cone side laundry jump...5 mountain climbers...5 side laundry jumps, then the same back (but with front to back laundry jumps).
7. Tabata: fast feet 20 on, 10 off for four minutes.
8. 4 rounds of accelerations: run 75% accelerate to 100%, decel immediately, X 3 to 5 times over ~75 yards.
9. Passing drill: strike for a 40 yard huck, pass back to thrower at halfway mark, strike back for endzone catch. 10 to 12X
10. Three man over ten yards until our legs were jello.