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Exercises

Set 1: 1 round
Warm Up
4 minutes
Medium Pace
2 minutes
Sprint
40 seconds
Rest
2 minutes
Sprint
50 seconds
Rest
2 mins 30 secs
Sprint
50 seconds
Rest
2 mins 30 secs
Sprint
50 seconds
Rest
3 minutes
Sprint
1 minute
Rest
3 minutes
Sprint
1 minute
Rest
2 minutes
Medium Pace
2 minutes
Warm Down
4 minutes

Set 2: 1 round
2nd Program Warmup
3 mins 35 secs

Set 3: 1 round
Medium Pace
2 minutes

Set 4: 1 round
Rest
2 minutes

Set 5: 1 round
Medium Pace
2 minutes

Set 6: 1 round
Rest
2 minutes
Medium Pace
1 minute

Set 7: 1 round
Sprint
45 seconds

Set 8: 1 round
Rest
2 mins 35 secs

Set 9: 1 round
Medium Pace
2 minutes

Set 10: 1 round
Rest
2 minutes
Medium Pace
1 minute

Set 11: 1 round
Sprint
45 seconds
Rest
2 mins 30 secs
Medium Pace
1 min 30 secs
Warm Down
5 minutes

Set 12: 1 round
3rd Program Warmup
4 minutes

Set 13: 1 round
Medium Pace 120
2 minutes
Rest
1 min 35 secs
Medium Pace 130
1 min 35 secs
Rest
1 min 35 secs
Medium Pace 140
1 min 35 secs
Rest
1 min 35 secs
Medium Pace 150
1 minute
Rest
2 minutes
Sprint 160 Plus
45 seconds
Rest
2 mins 30 secs
Medium Pace 150
1 minute
Rest
2 minutes
Medium Pace 130
1 min 35 secs
Rest
2 minutes
Medium Pace 120
1 min 35 secs
Warm Down
5 minutes


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