9/1/10

I realize that I have not actually sprinted in quite some time. With that in mind, here is the workout:

3 sets of:

5 "18-30's" - sprint about the length of the soccer field, 110-120 yards, in 18 seconds and light jog back to your starting point in 30 seconds. Repeat.

15 clap push ups - literally push off the ground clap your hands and catch yourself
20 supermen
20 of your favorite ab exercise

RUFIO