Warm-up:

2 Rounds

200m Run

150 Single Unders

Group:

Hamstring Band Stretch

Pigeon Stretch

Intervals

Conditioning 1:

20 x (:30/:30) Row for Meters

Pace: <1:45/500m men, <2:10/500m women

5 minute rest

Conditioning 2:

4 x (:30/:30) Step-up

4 x (:30/:30) Box Jumps

4 x (:30/:30) Jumping Step-ups

4 x (:30/:30) Burpee Box Jumps