METCON

Death by Shuttle Run
--10 meter shuttle run OTM for as long as possible
//Start with 1 shuttle run and add one rep to each min for as long as you can keep it. Each 10m counts as 1 rep.//

Plyometric Work:
--3 x 6 Single Leg Jump (3/side) + 6 Lateral Skater + 3 Broad Jump
--Banded Speed Barbell Row 3 x 10
//Rest :90 sec- 2 min between efforts/sets.//