PA Speed 8.1 + The Ladder

W/U:
3 Rounds:
Deadbug Contralateral x 6 ea
Sprint Prep Sequence 1
Pushup Start x 2

Accel:
Accel for 10 yards, sprint for 10 yards x 3

Sprints:
40 yards x 2

The Ladder:
Sprint from goal line to goal line (200 yards)
Rest 60 secs
Sprint from goal line to far 10 yard line (180 yards)
Rest 55 secs
Continue down to the near 10 yard line (20 yards)
So,
200 rest 60, 180 rest 55, 160 rest 50, 140 rest 45, 120 rest 40, 100 rest 35, 80 rest 30, 60 rest 25, 40 rest 20, 20 done.
Total volume = 1,100 yards
Rx'd

Cool Down Progression 2