Warm Up
- 200m Walk
- 300m jog
- 200m Walk
- 300m jog

Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)

Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

Run 100m
Walk 200
Run 100m
Walk 200
Run 400m
Rest 5 min or as needed
Start at 70% effort and build up every time to slightly faster than your goal workout pace.

Run 1 mile for time (1600m)
- all out effort
- use a vest if you have