10min Warm Up Jog

10min Dynamic Warm up

3 sets of 600m @ Goal Race Pace for 5k. 1 min rec b/t reps and 3 min rec b/t sets

Post Workout

2×8 ea exercise

Squats Jumps
Butterfly Sit-ups
Pushups
Back Hypers w/ Twist
Rocket Jumps
Leg Toss
Clapping Push ups
Front Plank w/ Leg kicks
Scorpions
Decline Pushups
Prone Flex single Leg Hip Extension

10 min Cool Down Jog