Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run A: 3x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

shuttle run C: 3x 15m (3 tuck jumps directly into sprint to 15m and back pedal to start and repeat immediately)

I had to stop after 2 tuck jump rounds due to severe calf pain. Yikes.