Step 1

Start 20yd suicides on the baseline. Begin with a sprint to the 5yd cone.

Step 2

Sprint back to baseline (BL)

Step 3

Sprint to the 10

Step 4

Sprint back to BL

Step 5

Sprint to the 15

Step 6

Sprint back to BL

Step 7

Sprint to the 20

Step 8

Sprint back to BL. After resting approx 2min, repeat this entire process a total of 3 times.

Step 9

For 20/40yd Mountain Cuts, move your starting position out to the 20yd line.

Step 10

Your first movement will be a full effort sprint to the BL.

Step 11

Turn over your right shoulder (alternating shoulders each repetition), and sprint as hard as you can back to the 40

Step 12

Walk back to the BL, taking about 2min rest between each set. After a total of 4 sets move onto the next exercise.

Step 13

For the Rolling Start Sprints, begin on the BL striding up to speed using a slightly exaggerated proper sprint mechanic.

Step 14

As you cross the 20yd line, kick into high gear sprinting as hard as you can across the 60yd line.

Step 15

Walk back to the BL, taking about 2min rest in between each set.

Step 16

After completing 4 sets of these, your workout is complete.