Track workout

Well, technically a sprint workout, since the track is being resurfaced this month.

1-mile warm-up jog, followed by plyos

3 sets of the Z Drill
20 push-ups, 30 crunches

3 x 5 x 30m sprints (30s rest between reps, 3 minutes of throwing between sets)
20 push-ups, 30 crunches

3 x 10 ground jumps
3 x 10 tuck jumps
10 one-legged jumps (20 total)

The Z Drill was the hardest part... I hardly felt winded by the sprints or the jumps.