For Time:

Run 2400 m
Rest
Run 1200 m
Rest
Run 600 m
Rest
Run 300 m
Rest
Run 100 m

Rest work ratio 1:1

WARM-UP:

Calf Stretch
Spiderman Stretch
Legs Swings
High Knees
Heels to bum
Sumo Squats x 10
Broad Jump x 5
Jog 200 m