Warmup
2 x 20 yds each
a skips
b skips
high knees
butt kicks
carioca x 2
Treadmill sprints
10 x 10 sec sprints @ 11.0 mph and 10 % grade (on the minute)
last 5 did ab exercises during the rest period
10 min walking
4.0 mph @ 3.0% grade
10 min elliptical
level 5
2 x 20 yds each
a skips
b skips
high knees
butt kicks
carioca x 2
Treadmill sprints
10 x 10 sec sprints @ 11.0 mph and 10 % grade (on the minute)
last 5 did ab exercises during the rest period
10 min walking
4.0 mph @ 3.0% grade
10 min elliptical
level 5
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