Year Long Workout: Phase VII, Workout B
2 Hurdle Hop and Sprint
Sets: 2-3 Reps: 4-6 Tempo: X Rest: 60 Seconds
Set up three cones or markers a few feet from each other in a straight line. Get into an athletic stance behind the first one  and jump over it. As soon as you land, jump again over the next hurdle , and then once more over the final one. At that point, sprint forward a few feet. That's one rep.