warm ups
some agility stuff working on starts and coming out of cuts hard
For cardio we had 30 seconds to sprint the length of the gym and come back. If you do it in 15 seconds you have 15 seconds of rest. We did this for 4 minutes straight. On average i bet it took guys 17 - 21 seconds to make it there and back.
play
tabata squats: i went butt to the ground to set a good example; 17,16,17,13,16,18,19,16 or something like that. It is brutal and the good thing with this exercise is that no matter how good you are at it, it still sucks cause you just do more squats.
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