Warm-up: ROM Routine 20 squats 10 l/r leg hugs 10 l/r leg cradles 10 l/r on-the-horse, off-the-horse 10 jumping jacks Workout: Terrible 2’s 1-mile easy run 12 x 200m Odd intervals – 10 jump squats Even intervals – 10 x 4 count flutter kicks 0.5-mile easy run Mobility: Stretching routine