PA Speed 2.3

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
52 sec, 50 sec

Plyo 1:
High Knee Lunge - 10 yards
IT Band Slow Twisting Kick x 4
Jimmy Buffett x 4

Plyo 2:
10 yards each:
Short skips
High Knee A skips
High Knee B skips
Outside-In skips
Inside-Out skips
High skips
Straight Leg skips

Plyo 3:
2 rounds, 10 yards each:
High Knee A steps
High Knee B steps
High Knee C steps

Sprint:
2 reps:
300 yards (100 yard intervals)
Rest as needed
50 sec, 50 sec

Cool Down Progression 1