Quick Track

Didn't have enough time to put in the type of work I wanted to but I got something in regardless. I also am feeling the 3-4 weeks I had to take off because of my groin.

Warm up
Stretch

Ladder
50
100
200
200
100
50
jog what you ran

2 x 4 x 100 walk, jog, stride, sprint

cool down

Not nearly enough, but better than nothing.