This is the highest level.  It means you have mastered both level 1 and level 2.  You have been training for 9 out of 12 weeks at this point. You have 4 weeks to work at this level before you finish the training.

A.  Short pyramid

•                Sprint 25 yards and back

•                Rest 5 seconds

•                Sprint 25 yards and back twice

•                Rest 10 seconds

•                Sprint 25 yards and back three times

•                Rest 15 seconds

•                Sprint 25 yards and back twice

•                Rest 10 seconds

•                Sprint 25 yards and back

•                Rest 3 minutes

B.  3 mile run (tempo pace – push yourself to get your best time)

C.  40's x 2

•         Start at the half. Sprint to one end line > Sprint to opposite end line> Sprint back to half

•         Complete this sprint (totals two field lengths) in 40 seconds.

•         Rest for 1 min and 30 seconds before starting the second one

D.  Mean 6

•          The outer perimeter of the field is divided into 6 sections (2 end lines, corner – half, half –   opp. corner )

Start in one corner and run the following  progression  consecutively  concluding  once you have done a full

sprint around the entire perimeter of the field.

•          Jog 1 section - Sprint 1 section

•          Jog 1 section – Sprint 2 sections

•          Jog 1 section – Sprint 3 sections

•          Jog 1 section – Sprint 4 sections

•          Jog 1 section – Sprint 5 sections