Warm-Up:
3 Sets
3x (30m Acceleration to Sprint, 1 Min Walk)
*Rest 2 Min between sets.
Main Workout
2 Sets
100m at RPE9, 1 Min Rest
200m at RPE8.5, 90 Sec Rest
300m at RPE8, 2 Min Rest
200m at RPE8.5, 90 Sec Rest
100m at RPE9
*Rest 5 Min between sets.