rock around the clock

turf field, in cleats.

joe, miles, p-bob, p-jo.

warmup
active
two cones, 30 yards apart.
4x180 (1min.)
2-3minutes
6x120 (45s.)
2-3minutes
10x60 (30s.)
2-3minutes
10x30 (20s.)
rest
cone at start, cone at 5 yards, cone 10 yards after that (15 yards from start)
4 x shuffle 5 yards, sprint 10 yards, sprint back to start
4 x backpedal 5 yards, sprint 10 yards, sprint back to start.
total of 8 sprints.
after 1st one, 20 man tacos
after 2nd one, 6 burpees
after 3rd one, 8 tuck jumps
after 4th one, 10 lunge jumps.
(go through twice, since there are 8 sprints.)

liked this workout. gives you the chance to really push hard, just the right amount of rest to make it hurt while still allowing you to grit through.

rolled.

today, sprint stuff then lifting.

source.