Week 12: 4/8-4/14

Speed workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4x10m (1 min rest), 4x20m (1.5 min rest), 4x30m (2 min rest), 4x40m (2.5 min rest)
Heidens - 4x5 (back-and-forth is one rep) (1 min rest)
Go lift

Speed endurance workout:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 4 sets of 4x60m (70s cycle, jog back to start) (rest 8 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout:
Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).
If too easy, add 5 pushups after each run.