1 mi "warmup" in 6:30 (1:44, 1:40, 1:36, 1:30)
4x100yd strides at 50%
2x40yd grapevine at 50%
2x40yd marking shuffles at 50%
2x40yd high knees
2x40yd butt kicks
2x40yd high skips
30 pushups
25 full-body crunches, 25 situps, 50 crunches
4x(15 squat jumps to 40yd sprint)
4x(15 tuck jumps to 40yd sprint)
30 pushups
25 full-body crunches, 25 situps, 50 crunches
at this point, I almost puked
2x40yd walking lunges with twist
40yd single leg hop per leg
2x10 double leg forward hop
2x10 double leg side-to-side hop
30 pushups
25 full-body crunches, 25 situps, 50 crunches
10x(5-10-5 suicide), focus on footwork
10x(40yd sprint), variable rest
4x100yd strides at 50%
800m cool-down in 4:30
End time: 8:15pm
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