10 minutes ladder footwork and sprint specific warm up

10s 60 % effort x 1
15s 70 % effort x 1
15s 80 % effort x 1
25s 100% effort repeat

How far did you get on each of your 100 % effort sprints?

1:5 work rest ratio with each sprint. Lots of time to make a full recovery so each 25s sprint should be ALL OUT. Try to keep your distance consistent on consecutive sets

20 minutes Sprint work
30 minutes