Advanced
600m easy
2:00 rest
X3
300m mod
1:00 rest
X3
200m fast
:45 rest
X3
Intermediate
600m easy
2:00 rest
X2
300m mod
1:00 rest
X2
200m fast
:45 rest
X2
Beginner
600m easy
2:00 rest
X2
300m mod
1:00 rest
X2
200m fast
:45 rest
X2
Warm up
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
5 driveway hill
sprints
10 jumping AS
10 walking lunges
200M run/jog
