W/U
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
300m EASY
400m FAST
300m EASY
2 min rest
400m FAST
300m EASY
300m FAST
300m EASY
2 min rest
300m FAST
300m EASY
200m FAST
300m EASY
2 min rest
300m EASY
100m SPRINT
300m EASY
Performance
400m MOD
200m EASY
300m FAST
300m EASY
2 min rest
300m FAST
200m EASY
200m FAST
300m EASY
2 min rest
300m FAST
300m EASY
200m FAST
300m EASY
2 min rest
300m EASY
100m SPRINT
300m EASY
Fitness
300m MOD
200m EASY
200m FAST
300m EASY
2 min rest
200m FAST
200m EASY
200m FAST
300m EASY
2 min rest
200m FAST
300m EASY
200m FAST
300m EASY
2 min rest
300m EASY
100m SPRINT
300m EASY
