TAC SEPA: Down/Back/Down Shuttle

Set 2x cones, 40 feet apart. Put a 3rd cone halfway between, at 20 feet.

Sprint Down from Cone 1 to Cone 2
Back from Cone 2 to Cone 1
Then Down from Cone 1 all the way through Cone 3

You can start standing or from prone. Clip shows from Prone.