DYNAMIC WARM-UP
1 set:
:20 jump rope
20 leg swings/side

1 set:
:20 jump rope
5 staggered-stance good mornings/leg

1 set:
:20 jump rope
20 alternating toe taps in plank

1 set:
:20 double-unders
15 up-downs

1 set:
:20 double-unders
10 burpees

RUNNING WARM-UP AND TEST
1 set:
10-m toe walk (walk on toes only)
10-m heel walk (walk on heels only)
20-m alternating side lunges
20-m alternating soldier kicks
20-m butt-kickers
20-m high knees
20-m skip for height
20-m skip for distance

1 set:
200-m jog

1 set:
400-m run

1 set:
:20 double-unders
– Rest :10
:20 burpees
– Rest :10

RX

For time:
1,600-m run
150 double-unders
50 burpees
800-m run
100 double-unders
35 burpees
400-m run
50 double-unders
20 burpees

INTERMEDIATE

For time:
1,600-m run
100 double-unders
50 burpees
800-m run
50 double-unders
35 burpees
400-m run
25 double-unders
20 burpees

BEGINNER

For time:
800-m run
150 single-unders
40 burpees
400-m run
100 single-unders
25 burpees
200-m run
50 single-unders
10 burpees

2 sets:
:30 foam roll IT band/leg
:30 foam roll calves/leg