Run 3 or 4 groups. 5 push-ups after each stop. Next group leaves when group ahead gets to far blue line. After the last group finishes, repeat the same thing coming back. Use the following sequence or make up your own:

1. Sprint to far end.
2. Sprint to far end using 5-step crossovers.
3. Sprint to far end, dropping to right knee at
the blue line, left knee at the red line, both knees at the far blue line.
4. Sprint to far end, superman dives on each blue.
5. Sprint to far end, barrel roles on each blue.
6. Sprint to far end, high tuck jumps over the blues.
7. Sprint to end boards and back.