15 Minute Ascending Ladder
knees to elbows
squat cleans (105/65)
Reps increase each round. first round is 1 rep of kte and 1 rep squat cleans. Second round is 2 reps of kte and 2 reps of squat cleans. 3 reps on the third round and so on.
8x100m sprints. Sprint first leg of the short loop and active recovery jog for the rest of the loop then immediately start the next 100m sprint