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Perform an explosive lateral jump, the second you land jump as high as you can, the second you land this time land on one leg and rotate exploding into a sprint for 10 yards. 10x both directions.
Up Next in Day 4
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Up and Over
With a bench or box, place your lead foot on the surface and press down firmly exploding upwards and landing with both feet on the opposite side. 20x both legs.
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High Knee Steps
With a bench or box as quickly as possible tap one foot to the top of the box and then alternate. 60 sec.
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Sprint Back and then Forward
Setup 3 cones, setup the cones with one at the beginning another one 10 yards forward and the last about 2 yards in front of the second. Sprint hard to the 3rd cone and stop reverse backwards to the second cone and then sprint forward through the 3rd cone for an additional 5 yards. 10x
