Sprint workout

Warm-up: Plyos, and a cutting-for-the-dump lesson with Scott

Sprints:
Sprints
First, some definitions:
• Forward: sprint for about 10 seconds, plant hard, and sprint back to where you came from for the remainder of the 20 second interval.
• Backward: run backwards for ~10s, then turn around and sprint forwards for the remainder of the 20s.
• Right/left: side shuffle to the right/left for ~10s, then turn and sprint forwards for the remainder of the 20s. For these and for the backwards ones, if you start off running/shuffling north, you’ll continue to sprint north. The forwards is the only one where you’d start off running north and then turn around and run south. Make sense?
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Now for the workout. These are all tabata intervals: 20s of work/10s of rest.
• Round 1: 8 intervals
Forward, backward, right, left, forward, backward, right, left
Rest 4 minutes

• Round 2: 6 intervals
Forward, backward, right, left, forward, backward
Rest 3 minutes

• Round 3: 4 intervals
Forward, backward, right, left
Rest 2 minutes

• Round 4: 2 intervals
Forward, backward

Catch breath, toss with Scott for ~10 minutes
4 one-minute planks when I got home (front, side, side, front)