Doubled up today w/ an Acceleration Sprint workout. Hard.

Warmup:
800m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
1 min. run, slowish, flattish
a bunch of 12 seconds sprint, 8 seconds hold onto the bar, steep and 9mph-ish, jumping leg press machine in between
a bunch of 8 seconds sprint, 12 seconds hold, steep and faster, planks in between
a bunch of more sprinting. 8 seconds?
a bunch of more sprinting, 4 seconds
last sprint was I think 8 seconds, 13mph, flattish
then more planky things

Hard.