WARM UP

10 MINS EASY PACE 

-20 BOX STEP UP 24"/20"

 -100M JOG (50M DOWN/BACK)

-8 SINGLE LEG RDL/LEG (NO WEIGHT)  

AEROBIC CONDITIONING

8X200M JOG + 200M SPRINT

 (NO REST, RECOVER ON THE JOG)

COOL DOWN 

5 MINS ON A MACHINE