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.
Up Next in Day 4
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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
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3 cone shuttle
Setting up 3 cones approximately 3 yards apart each start facing the cone and then exploded as quickly as possible touching the second cone, then back to the first cone sprint to the 3rd cone and then as quickly as possible sprint all the way back through the 1st cone. 5x as hard as you can.
