Early Morning.
With 100 Meter Turn Arounds Up and down hills
Run
600 M
Rest 90 Sec.
400 M
Rest 90 Sec.
400 M
Rest 90 Sec.
200 M
Rest 90 Sec.
100 M

Then asap after

Toes 2 Bar
5 x 12
Little rest as possible between sets!