Warm-up
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
10 jumping AS
10 walking lunges
200M run/jog
Rx
150m fast/90%
400m
easy/50%
1:30 rest
X 5
Performance
100m fast/90%
400m
easy/50%
1:30 rest
X 5
Fitness
100m fast/90%
400m
easy/50%
1:30 rest
X 4
