Track track track track.

P.S. I have been lame at writing my workouts. I HAVE been working out though.

1/2 mile warmup
Some plyos

4x(200m fast, 100m slow)
6x15m, start laying face down, get up and sprint 15m, backpedal back to line
4x100 @ 75%, zig zag back to line (twice forward, twice backward)
2x400 (90s rest)
2x200 (40s rest)

Full leg matrix
60 reps x 8 different ab things
Pushup matrix

I almost booted once. Was finished with everything in under an hour. Rock.