Alternate With a partner to take 4 gym length trips each of banded sprints.
The goal is for foot speed, and coordinated range of motion. Partners regulate so that runners get 15-20 steps per length
Then Review safely turning on the shuttle run. Coaches scale members who have coordination difficulty. Warm up shuttle sprints building from easy starting sets.
WOD 2 (40-55): 4 rounds ( Adjust if needed depending on class constitution)
-30s max shuttle run
-2 min rest