Warm Up: 400m group run – 20/20 leg swings, 20 air squats, 1 min couch pose on each leg, 1 min calf stretch.
Strength: Every 2:00 5×10 Front rack alternating step back lunges *Build to heaviest set of 10.
100m run (rest 2 minutes)
200m run (rest 2 minutes)
400m run (rest 2 minutes)
* write down time for every effort. Score is time for each sprint separately.
Accessory: 2-3x 10 Glute Ham raises.