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
Advanced
100 m fast
:30 rest
X 10
2:30 rest (after 10 rds)
X 3
Intermediate
100 m fast
:30 rest
X 8
2:30 rest (after 8 rds)
X 3
Beginner
100 m fast
:30 rest
X 6
2:30 rest (after 6 rds)
X 3
