Mother F'en Sprint Night!

If you can fill the unforgiving minute
With sixty seconds' worth of distance run,
Yours is the Earth and everything that's in it,
And - which is more - you'll be a Man, my son!
-Rudyard Kipling

I wont be there, pretend that I am there giving you disaproving looks for your shortcomings)



3 Laps

Roll Out the Mats (side by side)

All track Drills 2x through
-A
-B
-C
-Quick Hops (toes up)
10x foward
10x Left
10x Right
10x Back
-Straight leg bounding
- A Drives (A up, A out)
-Jog
- Fast A's (40 steps in 10 feet, all to 90%)

PUT MATS TOGETHER (thick then thin)

Rollover's x3
Dancing Starts x3
Straight up starts x3

Then on the Mats

40x3 (walk back and go)
Rest 3 Min
40x3

Then 60x2 three min between 60
(60 is the length of the mats about, so decelerte off the mats)

- Cool Down 4 laps

- Clean and Press
5 sets of 3, Medium Weight