Some sprints today!!! Yeah.

4 x broad jumps (jump with both legs, as far as you can) straight into a 20m sprint

rest 30 seconds between exercises

Then:

5 x 100m sprints - Rest between 30 - 60 seconds between sprints

Then:

As many rounds as possible in 10 minutes of:

12 Double KB bent over rows
15 Prisoner squats
12 TRX rows
12 Bulgarian split squats - each leg