one two three and to the four

track work.

couple laps warmup.

dynamic warmup.

plyos;
tuck jumps - 3 x 10
broad jumps - 2x30 yards
bounding - 2x30 yards
single leg bounding - 2x30 yards
powerskip - 2x30 yards
ankle jumps - 2x50

lap, picking up towards the end.

miracle mile.

6 alternating lunge jumps (3 each leg) to 20 yard sprint x 6
10 mtn. climbers to 30 yard sprint x 6
5-10-5 variation;
shuffle 5 yards, shuffle back 10 yards, sprint 10 yards, sprint 5 yards back to middle cone x 10 total, alternating which side you shuffle to first (5 left, 5 right)

sprint forward 10, back pedal 5, forward 5, backpedal 10, forward 5 x 6

50 burpees timed ; 3:55

stretch.