1st Nemesis track workout! We had 5 people at the track by my house.

1 mile warmup
2x800m, 2:00 rest
2x400m, 1:30 rest
4x100m with 3 tuck jumps just before running, ~1:00 rest
4x100m backwards, jog 100m forward
1st half of the leg matrix
pushup matrix
7 minute cross country abs

This kicked my ass pretty hard. 800s were effing difficult and I ended a good minute behind the rest of the group, but I was right up with everyone on the 400s, and I was in the front for the 100s. Backwards running I was really stretching it out and it BURNED my quads. Sweet. Abs are really difficult after all that sprinting. Pushups weren't as hard as I thought they'd be, but I probably had bad form.