Warm-Up
200M
run/jog
10 heel walks
10 toe
walks
10 AS
10 TT low
10 TT high
5 driveway hill sprints
10 jumping
AS
10 walking lunges
200M
run/jog
RX
500m mod
:30 rest
300m easy
:30 rest
X 4
Performance
400m mod
:30 rest
200m easy
:30 rest
X 4
Fitness
300m mod
:30 rest
100m easy
:30 rest
X 4
Finisher
All groups
:10 fast
:35 easy/SLOW!!!! (Keep moving)
X5
