Warm up200 M run10-TTL10-TTH10-Kankle rotations200m run20-penquins10-CWC10-AS RX4 X 500 M 75-80%3 rounds1:00 rest b/t reps2:00 rest b/t setsPerformance3 X 500 M 75-80%3 rounds1:00 rest b/t reps2:00 rest b/t setsFitness4 X 300 M 65-70%3 rounds1:00 rest b/t reps2:00 rest b/t sets
