Dynamic Warm-up:
:30 of work:  
Walking Lunge + Twist  
Knee Pull to Chest  
Heel Pull to Chest  
Leg Swings  
Hop in Place  
Mountain Climbers  
High Knees  
Butt Kickers

Workout of the Day:
RX:
800m Run
200m Sprint
800m Run
200m Sprint
400m Run
200m Sprint
400m Run
200m Run
400m Run
200m Run
– Rest 1:00 btw. all distances.

Level 2:
800m Run
200m Sprint
800m Run
200m Sprint
400m Run
200m Sprint
400m Run
200m Run
400m Run
200m Run
– Rest 1:00 btw. all distances.

Level 1:
600m Run
200m Sprint
600m Run
200m Sprint
200m Run
200m Sprint
200m Run
200m Run
200m Run
200m Run
– Rest 1:00 btw. all distances.

Accessory:
2-3 Sets:
1:00 Hollow Rock
1:00 Alternating Single Leg V-up
1:00 Strict Hanging Leg Raises
– Rest as needed btw. sets.

Stretching:
3 Sets:
:30 Lunge + Twist
:30 Leg Swing Left
:30 Leg Swing Right
:30 Alternating Standing Quad Stretch
:30 Calf Raises

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