WARM - UPRun loop10-TTL10-TTH10-Jumping jacksRun loop X 210-heel walks10-toe walks10-CWC10-jumping AS4- 50M hill/driveway sprints-walk back RXPerformanceFitness1x500 M easy1x500 M easy1x500 M easy1 min rest1 min rest1 min rest2x300 M fast2x300 M fast1x300 M faster1 min rest B/T each1 min rest B/T each1 min rest B/T each1x1000 M easy1x1000 M easy1x800 M easy:45 rest:45 rest:45 rest2x200 M fast2x200 M fast2x200 M fast:45 rest B/T each:45 rest B/T each:45 rest B/T each1x1200m at easy pace1x1000m at easy pace1x800m at easy pace:30 rest:30 rest:30 rest2x100 M fast2x100 M fast2x100 M fast:30 rest B/T each:30 rest B/T each:30 rest B/T each
