Truckstop Track Workout

400m warmup

80m sprint, 80m walk
60m sprint, 60m walk
40m sprint, 40m walk

25 pushups, 3:00 rest

4x(40m, 20 throwing pivots)
40m sprint to 60m jog

25 pushups, 4:00 rest

8x(60m run, 60m walk, 5 pushups, 1:00 rest)

3:00 rest

4x(100m run, 100m walk, 1:30 rest)

25 pushups

The hundreds averaged around 0:14.5