Sprints 1:
 Start Method: Box Start - Shoulders forward
Terrain: Uphill
Distance (always  half cranks): 10 cranks
Reps: 1x6
Equipment: race gear
Pedals: race pedals
Goal: Lock hips in place, no movement, focus on sprint
 
Start Method: Box start - regular start
Terrain: uphill
Distance (always  half cranks): 10 cranks
Reps: 1x6
Equipment: race gear
Pedals: race pedals
Goal:  Bring start movement back in, but lock in core and hips without any additional movement beyond what is needed