Bear in mind that this drill is NONSTOP -- pushing you to the absolute limits of your anaerobic tolerance.

The 3-Minute Drill Sequence:

Jog or step-ups to warm up, then

• Sprint 40 yards
• Stop and sprint backwards
• Stop and sprint backwards
• Jump in place high ten times
• Get in a pushup position and give me your legs
• Run forward on your hands
• Run backward on your hands
• Run left
• Run right
• Jump up and down on your hands 10 times
• Stop... get up... carioca left 40 yards
• Carioca right back to the starting position
• Skip 40 yards
• Skip backwards back to the starting position

Each 3-minute drill is performed on verbal commands from the trainer. Notice that jumps, hops and skips should be performed with intensity. Always tape your wrists and wear gloves (protection from debris and potholes)!

http://www.bodybuilding.com/fun/luis14.htm