• Begin in athletic stance on baseline
• Backpedal explosively in straight line
• Stop when you reach opposite baseline
• Rest; repeat to opposite baseline

Adaptation: Place a handle in the harness; backpedal while holding the handle.
Benefit: Increases work capacity, quad strength and grip strength if you use the handle.
Reps and rest: 2 loaded; 2 unloaded; use at least a 2:1 work-to-rest ratio between reps.