Following a thorough warm-up. Mark out 3 cones 10m apart i.e. A -10m -B-10m-C.
- Wearing the vest - start on the B cone - sprint to C cone and perform a down-up, sprint to the A cone, perform a down-up and finish by sprinting to the B cone. Rest 60s and repeat for 3 sets
- Remove the weighted vest and repeat 1. above
- Repeat this series of weighted/unweighted shuttles for 3-4 sets.
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