Warm up - runningWarm up - rowingRun loopRow 100 M10-TTL10-TTL10-TTH10-TTH10-Jumping jacks10-Jumping jacksRun loop X 2Row 200 M10-heel walks10-Forward lunges10-toe walks10-Reverse lunges10-CWC10-CWC10-AS10-AS RX45 minute run (easy-mod)Every 5 minutes-increase pacemod/fast for 1 minute.Performance35 minute run (easy-mod)Every 5 minutes-increase pacemod/fast for 1 minute.Fitness30 minute run (easy-mod)Every 5 minutes-increase pacemod/fast for 30 seconds.
