W/U
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
600M mod
1:00 rest
100M starts slow-ends in
sprint
1:00 rest
200M fast
X4
Performance
600M mod
1:00 rest
100M starts slow-ends in
sprint
1:00 rest
200M fast
X3
Fitness
400M mod
1:00 rest
100M starts slow-ends in
sprint
1:00 rest
150M fast
X3
