Strength
100 Pushups
-Every time you touch the ground, run a 20 yd sprint and resume pushups until you complete 100.
-For example...50 in a row, touch the ground, sprint, 20, touch the ground, sprint, 20, touch the ground, sprint, 10, done.

Running
(10) 30 yd sprints
-Fully recover between sprints so that each one is max effort. Don't cut the rest short, you're trying to get faster in this drill and each sprint MUST be 100%