Warmup

Easy jog for 5 min
-Then-
2 Rounds
10m Each
Walking quad pull
Walking toe touch
Walking knee hug
Toe walk
Heel walk

Workout

For 45 min
10 Min jog warmup
25 min of
-30s Moderate to hard run
-30s Easy
10 Min jog cool down

Accessory

5 Min for quality
20 Single count flutter kicks
10 Sit up
20 Single count mountain climbers