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 RXPerformanceFitness100m sprint,100m sprint,100m sprint,400m run at easy pace400m run at easy pace400m run at easy pace100m sprint,100m sprint,100m sprint,600m run at easy pace600m run at easy pace600m run at easy pace100m sprint,100m sprint,100m sprint,800m run at easy pace800m run at easy pace800m run at easy pace,100m sprint100m sprint100m sprint,800m run at easy pace,600m run at easy pace,400m run at easy pace100m sprint,100m sprint100m sprint600m run at easy pace,400m run at easy pace200m run at easy pace100m sprint100m sprint100m sprint400m run at easy pace200m run at easy pace100m sprint100m sprint200m run at easy pace100m sprint The rest is the "easy" portion of this workout. Walking is ok. Concentrate on the 100M sprints..
