5x 5-10-5 drill
3 per direction Agility Boxes

3 minute break

4 rounds of:
60m sprint
15 pushups (knees)
30 sec reverse plank
5/side bird dogs
Walk back to start line

+bonus 60m sprint + 100m post-sprint run continuation

<3 minute break>

2 x 300 meter run
2 x 400 meter run
2 x 300 meter run

3 minute break

2-minute sprint tabata