track workout 2008 07 08

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

plyos:
15 push ups / 75 crunches
2 sets of 25 single leg ankle raises
3 sets 5-10-5

intervals:
3x100m
2 sets A shuttles (4 cones at 5m apart, 4 shuttle runs of 2-3-4-3-2,
3-4-3-4, 4-4-4, 4-3-2 returning to cone 1 after each)

cool down lap
abs