A. Warmup- Running Drills and Starting Sprints
B. 6 x 800m Run Every 5 Minutes
Athletes have to complete 800m Run within a 5 minute time cap. The athlete rests whatever time they have remaining until the next round starts and the 5 minute mark. If the athlete fails to complete the 800m run within the 5 minute time cap then they rest one round and try to complete it the following round.
C. Cooldown- 1000m Row with 25 Situps every 250 meters