Warm Up
3 Rounds:
Lunge/High Knee Pull
10 Burpee to Sit Up to NinjaRoll Up
10 SDLHP
10 Pull Ups

Mats
Ladders
15 Depth Jump and Out

Sprint Progression
Sprint 10 Meters on Minute 1
Sprint 10 Meters on Minute 2
until you reach
Sprint 100m on Minute 10