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
3 Rounds
- rest 4 min between rounds
- RPE 8.5
Run 500m
rest 01:15
Run 400m
rest 01:15
Run 300m