THE RUGBY WORLD FITNESS CHALLENGE
Flying 20m dash
Set up two cones 20m apart. Put another cone 10m away from the fi rst cone at a 45° angle, which is where you start.
A team-mate kicks to you and you catch the ball, run at 75% speed to the fi rst cone (on the 45° angle), go round it and then sprint at full pace in a straight line to the other cone.
Your team-mate times only the run between the two 20m cones.
Change pace at first cone