How about a little running!

Warm Up
2min jump rope then…
20 of each of the following:
walking high knees
skipping high knees
walking butt kicks
running butt kicks
walking lunges
lateral lunges(altenate sides)
lateral shuffle(feet don’t cross)
grapevine

Now it’s time to run!
100m- run short side door to door

200m- run long side door to door
400m- run short side first, all the way around to the opposite door
600m- 2 full laps
400m
200m
100m
rest 1 minute between each distance

Stretch
Calves 2 min/side
Hamstrings(on a box or GHD) 2 min/side
Seated figure 4 2 min/side
Wall stradle 2 minutes