A. 10x50 yard 3/4 sprints (active warm-up)
B. 10x40 yard sprints (slow jog back to start as recovery)
C. 10x30 yard sprints (back pedal to start as recovery)
D. 10x20 yard sprints (max intensity) lunge walk back to start
E. Sprint 15, touch line, sprint back to start, touch line, then sprint and stride out 50 yards. 30 seconds rest. 5 sets.