Ladder: Hesitation Accelerator (pop up)

Set up in athletic position facing forward with a ladder in front of you, a set of cones spaced like a ladder, or designated area ~5y long. *Fall forward in a plank position, spine long and hips extended *Step one foot into the first box, and the second foot into the second box *Step to the outside of the ladder with your first foot on its side of the ladder, skipping on that leg. Pop upward so your torso gets vertical, like a vertical skip *Bring your chest back down to reengage the forward accelerative lean, and step into one of the boxes toward the opposite end of the ladder with your other foot *Sprint out of the ladder *Repeat on the other side, stepping with the other foot first