WARM-UP
LINE DRILLS
50FT KNEES TO CHEST
50FT OVER THE HURDLE
50FT TOY SOLDIERS
50FT SAMSON LUNGES
50FT HIGH KNEES
50FT BUTT KICKS
50FT HEEL WALKSÂ
50FT TOE WALKS
100 METER JOG
WORKOUT SPECIFIC WORKOUT
2 ROUNDS (EASY PACE)
200 METER JOG
200 METER ROW
WORKOUT
FOR TIME
ROW 2K
RUN 1 MILE
ROW 2K
