W1: 50m sprint forward/50m sprint backward (x10) rest time it took to sprint 100m W2: 800m sprint @80% of max speed...(x4) try and maintain your pace on each set (+ or -)10 sec

W3: Pat Hurley hill runs. Run for 5 min up and jog back down to where you started. After each run complete 20 push ups/20 pistols/20 sit ups. We are going to meet at Pat Hurley park Saturday and run some hills....meet at the bottom of the park @8am.