For example , this week 's workout features a warm - up pace line , contact drills , lap - taking exercises , and rail sprints , if you 're still standing .
We 're starting up structured training on Wednesdays , developing fitness AND skills .
This week 's workout features a warm - up pace line , contact drills , lap - taking exercises , and rail sprints , if you 're still standing .
We 're starting up structured training on Wednesdays , developing fitness AND skills .