Wednesday Track

Warmup:
400m jog
stretching
2 * 100m sprint then 20m backward shuffles, 20m backwards jog, 20m sidesteps, 20m high knees, 20m butt kicks

Main Exercise:

10m sprint -> turn -> 10m sprint -> 10 touch the ground + 2 footed high jumps
30 seconds rest
20m sprint -> turn -> 20m sprint -> 10 touch the ground + 2 footed high jumps
1 minute rest
30m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 40m sprint -> 10 touch the ground + 2 footed high jumps
2 minute rest

repeat all three sets but add in 10 sit ups after the jumps
then repeat all three sets again adding in 10 press ups to the sit ups and jumps
then

20m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 10m sprint -> 20m sprint -> turn -> 40m sprint -> 10 jumps + 10 sit ups + 10 press ups

2 minute rest

Then 400m jog warm down.