Warm up - runningWarm up - rowingRun loopRow 100 M10-TTL10-TTL10-TTH10-TTH10-Jumping jacks10-Jumping jacksRun loop X 2Row 200 M10-heel walks10-Forward lunges10-toe walks10-Reverse lunges10-CWC10-CWC10-AS10-AS RX600m fast200 m easy200 m fastrest 2 minX 5Performance600m fast200 m easy200 m fastrest 2 minX 4Fitness500m fast200 m easy200 m fastrest 2 minX 4
