Endurance: 

• 10 Min Easy Jog

rest 3 min

• 400m @90%

rest 3 min

• 5 Min Moderate jog

rest 3 min

• 400m @90%

rest 3 min

• 7.5 min Easy jog

rest 3 min

• 400m @90%

rest 3 min

• 2.5 min moderate jog