Warm up: - 1 x 60sec Wall Sit - 60 seconds rest
- 1 x 40sec Wall Sit - 40 seconds rest
- 1 x 20sec Wall Sit
- 300m jog

Main: - 5 x 400m Run every 3mins
- 4 minutes of Lunges
- 3 x 400m Run every 3 mins
- 4 minutes of Single Leg Deadlifts alternating legs
- 1 x 400m Run