With Misha and Patrick on 8/18

15 yrd sprint after each, with about 15 sec rest after each:
3x foot fire forward
3x foot fire face left
3x foot fire face right
3x turn over left shoulder
3x turn over right shoulder
4x fall down
4x scramble up
4x straight sprint

REST

8x 10 mountain climbers into a 20 yrd shuttle (30 second rest after each)

REST

6x 60 yrd shuttle (2x sprint 15, sprint back)

REST

6x Tennis ball drill with discs (rest while partner is going)

REST

5x sprint 20 yrds, cut back to disc to left and jog disc back to thrower at starting point; then do it to the right; then to both sides with a 10 yrd sprint

REST

2x 40 yrd sprint