WARM - UP Run200M (out & back)10-TTL10-TTH10-Jumping jacks10- reverse lunges10-heel walks10-toe walks10-CWC10-jumping AS RXPerformanceFitness1200m MOD/FAST1000m MOD/FAST800m SLOW/MOD3:00 REST3:00 REST2:00 REST1000m MOD/FAST800m MOD/FAST600m SLOW/MOD2:30 REST2:30 REST1:30 REST800M MOD/FAST600M MOD/FAST400M SLOW/MOD2:15 REST2:15 REST1:15 REST600M MOD/FAST400M MOD/FAST200M SLOW/MOD2:00 REST2:00 REST1:00 REST400M MOD/FAST200M MOD/FAST200M SLOW/MOD3:00 REST3:00 REST2:00 REST1200m MOD/FAST1000m MOD/FAST8000m SLOW/MOD
