Advanced Jump Rope/Sprint HIIT

1) 45 second jump rope, jog 30 yards 50%, return at 75%. (8 reps)/
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2) 40 yard sprint (max effort), slow jog back to start (active recovery) (8 reps)/
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3) Jump rope double spins 25 seconds, jog out 30 yards. Place hand on line, sprint back to start (max effort) (8 reps)/
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4) 75 yard sprints (40 seconds rest between) (5 reps)/
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5) 50 yard sprint, lunge walk back to start. 30 seconds rest (5 reps)/
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6) Sideline gassers. Sprint width of football field (53 yards) touch line, sprint back. (sub 16 seconds) 35 seconds rest. (4 reps)/
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7) Congrats you’re a bad mudafucka (go directly to Krispy Kreme and get one original glazed donut per 50 pounds of Bodyweight lol) 😜😜