Run up the court through the stepping ladder, over the hurdles, run back down the court with high knees, up with bum-flicks, down side-stepping to the right, up side-stepping to the left, down running from cone to cone. The next player can start the course when the person in front of them has completed the first length "up" of the course. Keep running trough this for 45 minutes with a minutes break when the first person gets back (so they have a minute plus how ever long until the last person has finished the first length of the track).
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