Pop Your Heart: Start at one point do the exercise walk back to the start point.
Skip: 10 x 10 yards
Walking Lunge: 10x10 yards
Side Shuffle: 10x10 yards (five each way)
Sprint: 6 x100 yards @75%
Sprint: 3x200 yards @75%
Sprint: 1x300 yards @75%
Sprint: 1x400 yards @50%
Stretch
IF you have a conditioning device, treadmill, stationary bike, rower...an additional 15 minutes at a steady pace would be beneficial.