The warmup for today's workout wasn't particularly satisfying this morning. Instead of our jumping jacks, walking stretches and sprints, we did medicine ball tosses and walking stretches where we tossed the ball back and forth with a partner with varying tosses (overhead, chest passes, side passes, ball slams), while taking a step backward (or forward) down the length of the turf (maybe 25 yards). The warmup was fine for the workout, though.
The workout was four rounds of:
8 track runs (each run is 40 yards)
10 push ups
10 pull ups
10 sit ups
10 back extensions
10 overhead squats
The key to the workout was to do each exercise as quickly as possible. We could rest as long as we wanted between exercises or between sets, but had to complete each exercise as quickly as we could. The runs weren't sprints, as in, I wasn't on my toes, but they were fast. I went as fast I could go without sprinting. Kris commented he was worried I was going to lap him, when all I was trying to do was catch up to him. Ah, goals.
I managed to finish only three rounds before dashing off the to shower to make the train. Or rather, to make the time the train should have been there. A truck in San Mateo caused the trains to stop running (hit the struts of an overpass? something like that), so my train was 45 minutes late. Had I known it was going to be so late, I would have finished the workout. I was running fairly strong (strongly?), and was actually enjoying the workout.