a. Shuttle Sprints
5 rounds, each for time:
To the 20, 40 then 60m mark, returning to the start position for each.
Each is a max effort sprint, rest as required between efforts.
b. (Between sprint efforts)
Dumbbell Overhead Squat, 6 reps
- Use 2 x dumbbells, use the heaviest load possible but prioritise position over heavy load.
To scale try using a single dumbbell