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
RX
400m
:40 rest
300m
:30 rest
200m
:20 rest
100m
5 rounds
Rest 2:00 B/T rounds
Pace is the same for all rounds
Pace = mod/fast
Performance
400m
:40 rest
300m
:30 rest
200m
:20 rest
100m
4 rounds
Rest 2:00 B/T rounds
Pace is the same for all rounds
Pace = mod/fast
Fitness
400m
:40 rest
300m
:30 rest
200m
:20 rest
100m
3 rounds
Rest 2:00 B/T rounds
Pace is the same for all rounds
Pace = mod
