Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Split Jumps 2×10

Sprint Progression
10 Meters on Minute 1
20 Meters on Minute 2
30 Meters on Minute 3
All the way to 100 Meters on Minute 10