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
Advanced
400M fast
1:00 rest
150m sprint
1:30 rest
X 8
Intermediate
400M fast
1:00 rest
150m sprint
1:30 rest
X 6
Beginner
200M fast
1:00 rest
100m sprint
1:30 rest
X 6
