A few warm up drills then 5 x 20s sprints, 4 x 30s sprints then 3 x 40s sprints, finishing with a cool down.
Music: 
In a moment by Lee Mvtthews feat. Watson
Good Enough by Koven
I Would Do Anything by Tasadi & Sarah de Warren
Hena by Into Blank
Unreal by T & Sugah feat. Ayve
Bongo Cha Cha Cha by Goodboys