Snertz

Start time: 7:00pm

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