Apologies for the lateness of this one.

You’ll need to find space to run 50+ meters for this one.

Warm-Up
Skip for 5 min; as 40 sec skip/ 20 sec rest
15x Caterpillars (or Inch-Worms) with a push-up
15x Hip Bridge Holds; hold for three breaths
15x Wall Angels; keep your elbows, forearms and wrists in contact with the wall

Main Set
We are learning how to do controlled sprinting. Remember to keep your back straight and pump your knees up high when running.
50×50m as:
40x 35m controlled sprint, 15m jog, rest 15 seconds
rest an extra 60 seconds
10x 35m max effort, 15m jog, rest 30 seconds

Warm-Down
Stretching: Ankles, Calves, Quads, Hamstrings, Lower back, and Shoulders