WARM - UP200M (out & back)10-TTL10-TTH10-Jumping jacks10- reverse lunges10-heel walks10-toe walks10-CWC10-jumping ASRXPerformanceFitnessPart APart APart A1600m easy pace1600m easy pace1000m easy pacePart BPart BPart B200m 90% (sprint)200m 90% (sprint)200m 90% (sprint)100m walk100m walk100m walk100m easy/jog100m easy/jog100m easy/jogX 5 no rest b/tX 4 no rest b/tX 3 no rest b/t
