And you have two options. Whether it is raining when you have time to train will be the deciding factor for most.
If it isn't raining, mark off 10 meters/yards. You're going to do "Death by 10 meters." In the first minute, you will run/jog/walk 10 meters. In minute two, you will run/jog/walk 20 meters. And so and so forth. At some point you will be going pretty much as hard as you can to get 10 meter shuttles done. I think the last time we did this, Geoffrey White, Landon Trusty and myself got 19 before we ran out of time.
You are going to want to warm up just like you would for any running. Yes, some of you don't warm up to run. I don't suggest that here as at some point you'll be sprinting. You're also going to want to go through the motions of the quick stops and change of directions before starting if you've not done shuttle sprints before.
If weather does not permit you running. You will do "Death by 10 Meters" on Wedneday and today, you will instead do "Death by Burpees." Yes, it operates in the same manner. 1 burpee in the first minute. 2 in the 2nd minute, 3 in the third and so on and so forth until you can't complete the required number in the minute.