http://www.kingsportstraining.com/blogs/training-blog/7694405-13-speed-and-agility-ladder-drills-videos-for-faster-footwork
Warm-up (10)
Laps/Track Drills/Shoulders
Technique (10)
10 Minutes to Find a Challenging 5 RM Barbell Deadlift
Conditioning (36)
Every 12 Minutes For 36 Minutes
Run 1 Lap/250m
10 Trap Bar Deadlifts 185/95
20 Box Jump Overs 20"
10 DB Push Press 35/20
Run 1 Lap/250m
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