400m warmup
80m sprint, 80m walk
60m sprint, 60m walk
40m sprint, 40m walk
25 pushups, 3:00 rest
4x(40m, 20 throwing pivots)
40m sprint to 60m jog
25 pushups, 4:00 rest
8x(60m run, 60m walk, 5 pushups, 1:00 rest)
3:00 rest
4x(100m run, 100m walk, 1:30 rest)
25 pushups
The hundreds averaged around 0:14.5
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