Track Workout 5

10 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint
90 sec. rest.

20 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint
90 sec. rest.

30 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint
90 sec. rest.

40 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint
90 sec. rest.

50 Prisoner Squats
120m sprint
30 sec. Saigon Squat
120m sprint

If you aren't sure what prisoner squats or saigon squats are do a google search, you'll find video, description, etc.