On the whistle player sprints as fast as they can past the 23.
The player is timed from the whistle to the end of the 23.
After 20 seconds from the 1st whistle the player sprints back past the baseline.
Player is timed again.
After 20 seconds form the 2nd whistle the player sprints back past the 23 and is timed.
The player will do 10 23m sprints, starting every 20 seconds on the whistle.
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