This event occurs in the UTC time zone.
Warm up and drills:
High knees walking; butt kicks; A & B skips; open/close the gate; sidesteps; squats; lunges; high skips; tuck jumps; arms swings, punches; then high knees running in sets of 30 strides#
Reps of 4,5,6,7,6,5,4, mins with rest between of 1,1.25,1.5,1.75,1.5,1.25 mins.
Reverse pyramid: 600m, 800m, 1000m, 1200m, 1000m, 800m, 600m.
200 jog recovery between reps