#doesanyoneevenreadthesehashtags

[mybloodjustwantstosayhellotoyou]

Just hanging around waiting for 2021 to finally end. #thiswasactuallyafundayout #daysout #havingfunseemssolongago #skeletons #doesanyoneevenreadthesehashtags https://www.instagram.com/p/CXbsms_LkjV/?utm_medium=tumblr

[ponyshape]

WoW 13

Intervals 6 minutes of: jog 30, run 30 (75%), run 30 (90%) 3 min rest repeat 3 min rest 100m Relay 4x100m (45 second rest between reps - if you have a group of 5 people you can do this relay-style) Cleats 4 steps into Squat, Explode out 3x6 4-step squats - 4 hard steps into a prisoner squat, then explode out of it with arms swinging and getting your weight forward like a sprint start for 4 steps and drop back into it again. 3x6 4-step squats with turns - same as above, except you turn 90 degrees out of the squat.  Open up the hip and explode 2 minutes IN-OUT-IN If you have a partner you can defend the cuts.   Rest is 30 seconds between each rep. Cones like so:                    D                  10yd                    C                  20yd Start(1)5yd  B    5yd  Start(2)                  10yd                    A 2x Start(1), B, A, D, C. 2x Start(2), B, A, D, C 3 minutes Changing Momentum Sprint 40, backpedal 10, sprint 40, backpedal 10, sprint 40 and STOP (so you will have run 130 yards but covered 100 yards) = REP At the end of each rep, immediately throw 5 backhands + 5 forehands with a pivot and well timed, believable fake before each throw. = REST 4x Rep with throw(rest) in between 3 minutes Breaths for rest Set up two cones 50 yards apart The next rep begins when you finish the last breath 4x50 (7 breaths) 1x100 (12 breaths) 1x150 (done) 100 Throws.  Start these throws immediately, and remember to use your legs. Done