Advanced
150m MOD
150m FAST
150m EASY
1:00 rest
X 10
Intermediate
150m MOD
150m FAST
150m EASY
1:00 rest
X 8
Beginner
100m MOD
100m FAST
100m EASY
1:00 rest
X 8
Warm up
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
5 driveway hill
sprints
10 jumping AS
10 walking lunges
200M run/jog
