MT Yup this workout still sucks

Joe and I did a little working out:

Warm-up

~1/4 mile jog

3 minute thai pad round

1 minute rest

100 meter knee interval

Throw alternating straight knees down the track with good thai form.

100 meter run interval

Run the turn.

100 meter pitterpat interval

Pursue holder at run while doing pitterpat.

200 meter jog

100 meter sprint

100 meter kick interval

Throw alternating kicks as you walk forward, holder should increase to head height for last 30 meters.

100 meter run interval

Run the turn.

100 meter reverse pitterpat interval

Pursued by holder at run while doing pitterpat.

200 meter jog

100 meter sprint

100 meter kick-C-H-kick-H-C interval

Throw alternating kick and punch combinations as you walk forward.

100 meter run interval

Run the turn.

100 meter 3 knees 3 punches interval

Either throw 3 alternating straight knees or 3 skip knees, and then C-H-C or H-C-H.

100 meter run interval

30 push-ups

We returned to the gym and did several rounds of shadowboxing followed by timing.