10 sprints of 20 to 40 yards done over 30 min

each sprint/round consists of a slow down randomly for about 2 seconds and a change of direction and a different distance.
Each effort/round should last between10 and 30 seconds to include the slow down
take 3 min off between rounds

3 rounds
10 pullups/bodyrows (no kipping)
10 laydown stand ups (on your back)
10 2 legged mountain climbers

under 4 min

10 min of stability mobility work
5 different movements that incorporate the same as yesterday