Today went pretty well, I know that I am going to be sore tomorrow but it was well worth it. I started off with some 200m's, I estimated I could run it in somewhere around 24 seconds (hopefully faster) so for 75% I tried to stay under 30s on the Dalplex track which is 260m and shaped like an Octagon. I feel like I probably should have started at 70% since it's the first time in a long time I have ran that distance--I was gasping afterwards. The first two felt like I held form pretty well  but it broke down on the last couple.
   Squats were pretty good too, it was the first time I have ever done a set really deep. I feel like they probably destroyed my legs but once the initial soreness wears off it will be worth it. I have a really good range of motion so I was able to get well down there. I used the pink parts of aerobic boxes to check my depth, for a parallel squat I usually use six but today for a deep squat I used four. The ones I use are like in the picture below (I don't use the green part) .

 

TODAY'S WORKOUT
800m jog
Warm-up
Dynamic mobility
2x2x200m@75%, 2 minute rest, 4 between sets ~(30.5,29,30,31)
Med-ball circuit--
Back throws 3x5@6kg
Front throws 3x5@6kg
Hammer releases 3x6@6kg
Push press 3x5@3kg
Push-ups (med-ball under one hand, switching) 3x10@3kg
Russian twisters 3x10@3kg
Weights--
DEEP squats 2x8@45lb's, 1x8@135lb's, 1x8@185lb's, 3x8@225lb's
Good mornings 1x8@45lb's, 1x8@95lb's, 3x8@135lb's
4 minute bike ride
Light stretching