THE WARMUP
200M run/jog
10 heel walks
10 toe walks
10 Air squats
10 Toe touch low
10 Toe touch high
10 jumping air-squats
10 walking lunges
200M run/jog
RX
1600m easy
1:30 rest
600m fast
300m easy
400m fast
200m easy
200m fast
100m easy
x 3
PERFORMANCE
1200m easy
1:30 rest
600m fast
300m easy
400m fast
200m easy
200m fast
100m easy
FIT
1000m easy
1:30 rest
600m fast
300m easy
400m fast
200m easy
200m fast
100m easy
