September 7 2011 - Speed kills

For those of you who don't get my drawings

5 laps around a track or reserve

Consisting of:
50m Side steps + 50 burpees
100m sprint + 3min Plank
50m side steps + alternating lunge jumps 25/leg
100m sprint + 2min rest

Stretch out full lower body especially butt, hips and quadriceps