Workout of the week (Interval)

If anyone is interested ,This is what Brad Thorn did yesterday

Warm up:
-Self driven 10mins
-then 2x laps of the field , runnning lengths -jog width
-Final dynamic stretch

Work:
4 x 50m hit and drive with pad ( 30sec rest between sets)

Rest 2min

10x50m jog through on 40sec turn around

Rest 3min

3×3 Malcolms with run through (preform 3 malcolms then run to goal line<60s then 60sec rest)

Total time (not including warm up)< 25mins