Warm-up
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
10 jumping AS
10 walking lunges
200M run/jog
Rx
4:00 easy
1:00 mod
4:00 easy
1:30 mod
X 3
Performance
4:00 easy
:45 mod
4:00 easy
1:00 mod
X 3
Fitness
3:00 easy
:45 mod
3:00 easy
1:00 mod
X 3
