RX
300m easy
100m fast
200m mod
2:00 rest
X 5
PERFORMANCE
300m easy
100m fast
200m mod
2:00 rest
X 4
FITNESS
300m easy
100m fast
200m mod
2:00 rest
X 3
THE 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
