Up/down ladder
1 mile warmup: 7:45
-200 m: 0:35 -- Jog 100 m
-400 m: 1:21 -- Jog 200 m
-800 m: 2:55 -- Jog 400 m
-1000 m at~5k pace: 3:41 -- Jog 500 m
-800 m: 2:54 -- Jog 400 m
-400 m: 1:23 -- Jog 200 m
-200 m: 0.38
1 mile cooldown: 8:35
40 min plyometrics
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