Advanced
150 M fast
150 M mod
150 M easy
2:00 rest
X 10
Intermediate
150 M fast
150 M mod
150 M easy
2:00 rest
X 8
Beginner
100 M mod
100 M easy
1:00 rest
X 8
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
