Warm-up 3 Rounds:
100m Jog or :30 jog in place
10 Leg Swings Each Leg
20 Hamstring Scoop Stretch
10 Calf Raises
10 Air Squats

Workout of the Day:
RX:
4 Rounds:
Run 800m
Walk 100m (Recovery)
Run 400m
Walk 100m (Recovery)

Level 2:
4 Rounds:
Run 800m
Walk 100m (Recovery)
Run 400m
Walk 100m (Recovery)

Level 1:
4 Rounds:
Run 400m
Walk 100m (Recovery)
Run 200m
Walk 100m (Recovery)

Accessory:
5 Sets:
:60 DB Side Bends
:30 DB Calf Raises Each Leg
:60 DB Good Mornings

Stretching:
On a 5:00 Clock
20 Leg Swings
20 Hamstring Scoop Stretch
20 High Knees in Place

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