20 x 50 meter sprints every 40 secs (complete in 7 secs or less) then jog 50 meters to other end
Rest 3 minutes
10 x 50 meter sprints every 40 secs (complete in 7 secs or less) then jog 50 meters to other end
Rest 5 minutes
10 x 100 meter sprints every 60 secs (complete in 17 secs or less)
Rx'd
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