Sprints

4 x 20 Meter Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...
6 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Did at track with Daniel.  Great workout.  My hammys and tail end are pretty sore.

Crunches - 1000
Push-ups - 100

Total for year
Crunches - 10,000
Push-ups - 1,400