Warmup 5-10 min easy jog
4 x(50-80) meters sprints at 100% effort rest rest 90 to 120 seconds between repetitions
3 rounds 10 body squats sprint 30 meters 10 body squat sprint 30 meters 10 body squats rest 60 to 90 seconds between repetitions
3 rounds 10 mountain climbers run 200 meter then repeat
