"Always take the stairs"
5 min warm up jog
3 rounds of 10 bodyweight Good-mornings, 10 slow squats, 10 Alternating lunges
Complete 10 stair sprints alternating between:
1 x Stair Sprint, jog back down
1 x Double Stair Sprint (going up two steps at a time), jog back down
3 min cool down jog, stretch Calves, Hamis, Quads and Hip Flexors.