9x100m (ish) Sprint (this is a dead sprint, there should be no jogging)
Rest 90 sec between rounds.

Times:
15.28
14.29
15.10
15.67
14.57
14.42
14.44
13.90
14.16

Warmup:
- 400m Jog
then, 3 rounds of
- 30 sec mountain climbers
- 30 sec squats
- 30 sec rest

Ambitious attempt to do a hatch squat day afterwards