I did a lot of things today.

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
3x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)
Rest 2min
3x 200m fartleks

shuttle run A: 3x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

20s break

shuttle run B: 3x 15m (start feet together, arms at sides, fall forward keeping eyes down and sprint forward 15m at the last possible moment, then back pedal to start line and repeat immediately)

20s break

shuttle run C: 3x 15m (3 tuck jumps directly into sprint to 15m and back pedal to start and repeat immediately)

2x 80m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

2x 50m strides (50%)

Then 15 burpees (Day 15 of the Challenge!)

Then NemeFit!:

Warmup:
30 jumping jacks
7-6-5-4-3-2-1 squat and hold while partner squats
12 pushup to side planks
16 breakdancing moves
30 jump over your partner
some fast feet hops

Workout:
1 rep max Power Clean (140 lbs)

Then Cindy:
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats

I got 13 rounds plus 5 pullups.