| WARM – UP |
| Run loop |
| 10-TTL |
| 10-TTH |
| 10-Jumping jacks |
| Run loop X 2 |
| 10-heel walks |
| 10-toe walks |
| 10-CWC |
| 10-jumping AS |
| RX | Performance | Fitness |
| 500M mod | 500M mod | 400M mod |
| 500M easy | 500M easy | 400M easy |
| 200M fast | 200M fast | 100M fast |
| 2:00 rest | 2:00 rest | 2:00 rest |
| X 4 | X 3 | X 3 |