Warm Up:
- 530m jog around outside of athletics track
- 50m Lunges
- 50m supermans, squats etc

Workout:

3 x 400m runs @ max effort - 3mins between each run

8 rounds Tabata push-ups (hand release, hands touch head)
2 rounds Tabata lunges

2 x 25m sprint then jump over 4 steeplechase barrier (big hurdle), each at 10m spacings
2 x 25m sprint then jump over, then under, then over, then under 4 steeplechase barriers, each at 10m spacings
3 x 50m sprints, each immediately followed by balance beam walk along the top of the 4 steeplechase barriers lined up one after the other