15min Jog Warmup (Pick the run up every 4:00 for 1:00)
Dynamic Stretches
Intervals:
6x300m Hard Runs 1:00 Rest after exercise is complete
Between each 300m Run: 1, 3, 5 we will start together. 2 and 4 go right into it
1: 1′ Wall Sit
2: 20 Burpees
3: 1′ Plank on Hands
4: 20 Rocket Jumps
5: 1′ L Hold on Pullup Bar Outside
Band Work + Glute Ham Raises