Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups (knees)

Workout:
Fast sprinting, some hills
Up to 17mph, yay, although I had to ask for it. I don't know why they didn't think I can run that fast. Dummies. They know now.

In-between exercises were shoulder rehab.