Sprint Intervals:

10 x 200m

Rest for 1 minute between sprints. Record each interval.
OPTIONAL: Wear a 10kg weight vest or webbing.

WARMUP (2 Rounds):

Calf Stretch, 10 Seconds each side
Samson Stretch, 10 Seconds each side
10 High Knees
10 Heels to bum
Jog 2 Minutes
100m Run through with increasing pace