Warm up200 M run10-TTL10-TTH10-Kankle rotations200m run10-walking lunge reach10-CWC10-AS RXPerformanceFitness1600m1400m1200m2:00 rest2:00 rest2:00 rest1200m1000m1000m1:45 rest1:45 rest1:45 rest1000m800m800m1:30 rest1:30 rest1:30 rest800m600m600m1:15 rest1:15 rest1:15 rest600m400m400m1:00 rest1:00 rest1:00 rest400m200m200m5600m4400m4200m Cool down10 min walk/easy run
