WARM UP

3 RDS EASY

-1 MIN ASSAULT BIKE

-20 GLUTE BRIDGE MARCHES

-200M RUN 

AEROBIC CONDITIONING 

FOR TIME 

-800M RUN 

REST 90s 

-600M RUN 

REST 60s 

-400M RUN 

REST 30s 

-200M RUN 

COOL DOWN 

5 MINS EASY ON MACHINE