WARM UP

 4 RDS EASY PACE

-200M/150 M ROW

-20 GLUTE BRIDGE MARCHES 

AEROBIC CONDITIONING 

 FOR TIME

-800M RUN 

REST 90s 

-600M RUN 

REST 60s

 -400M RUN

REST 30s 

-200M RUN 

COOL DOWN

5-8 MINS STRETCHING (SAMSON STRETCH, SEATED SUPINE TWIST)