400 m jog
4x400m max effort with 200m walk between efforts
A little slower than I would like. Wind was bad, but that evens out on an oval. The Ralston track is awesome.
For kicks, I got on the turf for 40 yard dash
7ish (timer issues)
It certainly puts it into perspective when somebody runs a 4 second 40.
Not for time
4 rounds of
15 air squats
I did singles with significant rest, push-ups and and air squats were unbroken.