Sprint Night & Advance to Contact

Check the muscle definition.

Warm Up:

6 minute Run      
Dynamic Stretches 

Track Warm Up:

3 X 30m reverse hurdle
3 X 30m karaoke (big knee on cross over)
2 X 20m low side steps (change sides every 5 steps)

Accelerations:
2 x 10 Rollover Start
2 x 10 Walking Start:  Walk, hit mark and accelerate
2 x 10 Dancing Start:  With feet moving in place accelerate without false step
2 x 10 SideStep & Go:  Take two steps sideways then drive off back foot and accelerate the opposite direction

Workout:

Speed (95%):
2 x 4 x 60m (Accel 10m; Maintain 50m)
1 minute between runs
5 minutes between sets

Then: Josh's Advance to Contact:
5 laps  
2 x lengths of parade square, doing 10 walking lunges, then 10 burpees
5 laps