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
RX
400M fast
2:00 rest
600M MOD
2:00 rest
300M fast
2:00 rest
500M MOD
2:00 rest
200M Fast
2:00 rest
500M MOD
2:00 rest
300M fast
2:00 rest
600M MOD
2:00 rest
400M fast
Performance
300M fast
2:00 rest
400M MOD
2:00 rest
300M fast
2:00 rest
500M MOD
2:00 rest
200M Fast
2:00 rest
400M MOD
2:00 rest
300M fast
2:00 rest
500M MOD
2:00 rest
300M fast
Fitness
300M fast
2:00 rest
400M MOD
2:00 rest
300M fast
2:00 rest
200M Fast
2:00 rest
400M MOD
2:00 rest
300M fast
2:00 rest
300M fast
