Warm up

Dynamic warm up before sprints

**this should be 15’ or so. 

 

Conditioning

800m sprint

rest 3’

600m sprint

rest 2’

400m sprint

rest 1’

400m sprint

rest 2’

600m sprint

rest 3’

800m spirit 

 

10’ cool down i.e. walk, row, bike

 

Stretch roll till end of class