Warm up
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
10 jumping AS
10 walking
lunges
200M run/jog
RX
150m 90%
150m walk
X 4
3:00 rest
150m 90%
150m jog/walk
X 10
Performance
150m 90%
150m walk
X 4
3:00 rest
150m 90%
150m jog/walk
X 8
Fitness
100m 90%
150m walk
X 4
3:00 rest
100m 90%
100m jog/walk
X 8
