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
800 mod
2:00 rest
400 mod
1:30 rest
X2
300 mod
1:15 rest
X3
200 mod
1:00 rest
X 4
Performance
600 mod
2:00 rest
400 mod
1:30 rest
X2
300 mod
1:15 rest
X2
200 mod
1:00 rest
X 3
Fitness
500 mod
2:00 rest
300 mod
1:30 rest
X2
200 mod
1:15 rest
X2
100 mod
1:00 rest
X 3
