Abbreviated Snertz

Woke up naturally at 6am this morning, felt pretty good, so went to the track around 6:30 and did Snertz. Did it fasted and uncaffeinated, and was surprised that this didn't bother me much.

Warm-up
Set up two cones 40 yards apart.
Do all of these at 50% intensity.
•1 mile jog
•4 x 100 striders
•2 x 40 karaoke. Concentrate on quick feet.
•2 x 40 side shuffles. Stay low, and bend your knees.
•2 x 40 high knees. You can go forwards or backwards on the way back.
•2 x 40 butt kickers.
•2 x 40 skips. For height on the way down, for distance on the way back.
•30 push-ups and 60 sit-ups.
•Rest/recover

Jump’n’Sprint
•4 x (15 ground jumps + 40 yd sprint)
•4 x (15 tuck jumps + 40 yd sprint)
•30 push-ups and 60 sit-ups.
•Rest/recover

Quads of Steel
•2 x 40 lunge/twists.
•2 x 40 one-legged hops for distance.
Do 20 yards on your left leg, 20 on your right, and repeat.
•2 x 10 forward hops, 2 x 10 sideways hops
•30 push-ups and 60 sit-ups.
•Rest/recover

Last set of sprints (This is the abbreviated part, because I didn't write the workout down correctly. Grr.
•4 x 5-10-5 shuttle/cone runs. (Argh, I was supposed to do 10.)
•I was supposed to do 10 x 40 sprints but didn't.

Cool Down
•4 x 100 striders
•½ mile jog
•30 push-ups, then 30 more when I got home, for a total of 150.