WU: Warm up for at least 10' before the first stride.
MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
CD: Cool-down with at least 5' easy jog (Zone 1).
10x50 FAST on 20" rest.
10x50 FASTER on 30" rest.
10x50 = sprint 25, easy 25 on 15" rest.