Week 16: 3/11

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

10 yd Shuffle Mirror* - 2x4x10s (1 min cycle)

10x20yd (1 min cycle) (Falling start)

(5 min rest)

10x20yd (1 min cycle) (Falling start)

Shoulder Walks - 2 circles each way

*10 yd Shuffle Mirror - Pair up, face your partner in a marking stance. One player shuffles from side-to-side on a 10 yd line, changing direction whenever he wants. Partner mirrors. Keep hips facing each other, body stays between your legs (don't cross legs).