RX
800M 90%
4 min easy
800M 90%
3 min easy
X 3
Performance
600M 90%
4 min easy
600M 90%
3 min easy
X 3
Fitness
500M 90%
4 min easy
500M 90%
3 min easy
X 3
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
