Warmup: Do 1/4 mile run then stretch

Set 1: 4 x 20 yd sprints
Do backward walking lunges on the way back

Set 2: 4 x 30 yd sprints. Do lateral skip squats on the way back switching direction each time

Set 3: 4 x 40 yd sprints
Back pedal on the way back

Set 4: 4 x 50 yd sprints
Do walking lunges on the way back

Cooldown: 20 minute fast walk then stretch.  Let me know how you do!!