Five rows toe the line. On the whistle the first runner of each row will sprint to the first cone and then double back to the start point. Again the first runner will then sprint back to the second cone and again double back to the finish line. Once first runner has completed the suicide run the second runner repeats the same exercise. This is continued until all runners have finished the suicide run. The winning row decides what the other rows will do for an active rest exercise while the winning row completes laps at a recovering pace. This is continued to how many rows you have. So if you have three rows do three sets. Five rows is five sets and so on. The drill can be modified with more cones as well as having runners run backwards as welll as forward.

Tags: Run at 80 percent of top speed. This is a race to the finish