Warm upRun loop10-TTL10-TTH10-G2OHRun loop X 220-penquins10-CWC10-AS10-Air thrusters RX600m 80%300m 50%600m 80%2 min rest100m sprint100m easy run/walk100m sprint100m easy run/walk100m sprint100m easy run/walkX 3 Performance500m 80%300m 50%500m 80%2 min rest100m sprint100m easy run/walk100m sprint100m easy run/walk100m sprint100m easy run/walkX 3 Fitness30 min run/walk
