THE 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
200 m MOD (85%)
200 easy (50%)
X 6
2:00 rest then –
50 m sprint
50 m walk back
X 6
Performance
200 m MOD (85%)
200 easy (50%)
X 5
2:00 rest then –
50 m sprint
50 m walk back
X 5
Fitness
200 m MOD (85%)
200 easy (50%)
X 4
2:00 rest then –
50 m sprint
50 m walk back
X 4
