• Sprint to top of T; breakdown
• React to partner's visual cue by shuffling to right or left cone
• Run around cone and sprint back across top of T to opposite cone
• Breakdown, redirect and shuffle back to middle of T
• Breakdown at middle cone; backpedal through finish

The Yankee Way: "Stay tight to the cones, but don't cheat by knocking them over. Find balance by getting your body around the cone tightly without contact. Don't allow yourself to get high in your stance or during your movement. Bend at the knees, lower your butt and hips, and just chew up ground. Don't spend too much time in the air; it's wasted movement. If you are too high during your movement, it means you're generating force vertically, not laterally."

What it does: "This trains you to react and then powerfully stop and change from the forward movement of a sprint into the lateral movement of a shuffle."

Reps/Rest: 2 reps/45-60 seconds recovery