Getting Back Into Sprints

Friday:
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Finished 7 rounds of running, and I think pull-ups were 12,10,10,8,12,8,7

Saturday:
Took Rest Day

Sunday:
AM
Backsquat 5x95#, 5x105#,4x115#
Plyometrics with Riley: a min of each: boxjumps, one-legged jumps, double-unders, shuffle box, jumping lunges
PM Sprint Ladder 3x30sec, 2x1 min, 1x2 min, 2x1 min, 3x30 second...SMOKED ME! I wasn't even close to keeping up with Riley even though he was sprinting with girls in stroller