Sidelines on a football field works best for this, but 52 paces on an arctic gravel pad will do as well.

Starting every 30 seconds, 52 yds ea: sprint x 2, shuffle sideways x 2, sprint x 2, carioca x 2

Rest 1 minute

Shuttle run: 6 times across

Rest 1 minute

Repeat all of the above 3 times

Last edited by Vek; 08/05/14.