22052020

A1) Full Calf & ankle Stretch – 5min

A2) 4 set of:
10 Alt Leg Front Swipe
20m Butt Kick Jog
50m Easy Jog
60 sec rest

A3) 2 Set of:
100m easy Jog
20m Medium Sprint
60 sec rest

A4) 4 set of:
100m progressive speed up to medium sprint

B) 5 x 400m Run, 2min rest b/t

C) Optional: 1- 4k Fartlek Run (https://it.wikipedia.org/wiki/Fartlek)

Post total B time