5 Km
25 - 30 Minute
Warm-up
4
12 - 15
Warm-up
1
1 Minute
Warm-up
4
12 - 15
Warm-up
4
12 - 15
Warm-up
3
8 - 10
RIR 1-2 SUPERSET
3
12 - 15
Failure - SUPERSET
1
12
Failure
4
12 - 15
Failure
4
8 - 10
RIR 1-2
5
8 - 10
RIR 1 - 2
5
8 - 10
RIR 1 - 2
4
15 - 20
Failure
2
12 - 15
Warm-up
2
12 - 15
Warm-up
5 Km or 3 Mil
30 - 35 Minute
Cardio
3
12
Cool-down
4
12 - 15
Cool-down
4
12 - 15
Cool-down
4
12 - 15
Cool-down
4
12 - 15
Cool-down
2
12 - 15
Cool-down
1
12 - 15
Cool-down
1
12 - 15
Cool-down
2
12 - 15
Cool-down
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