WARM UP
Dynamic warm up
Then,
Stretch
ADVANCED
WORKOUT
1 mile run
50-40-30-20-10
Double unders
Banded knee tucks (lying pos)
1 mile run
50-40-30-20-10
Double unders
Side bends 40/30 (1/2-R, 1/2-L)
INTERMEDIATE
WORKOUT
1200m run
100-80-60-40-20
Singles
50-40-30-20-10
Knee tucks (lying pos)
1200m run
50-40-30-20-10
Double unders
Side bends 30/20 (1/2-R, 1/2-L)
BEGINNER
WORKOUT
800m run
50-40-30-20-10
Singles
Knee tucks (lying pos)
800m run
50-40-30-20-10
Singles
Side bends 10/8 (1/2-R, 1/2-L)