Jog/run 40 sec. walk 20 sec.
Start @ 5.6 ---walk @ 3.8
Every time move the speed up .2 example 5.8, 6.0, 6.4 .....8.0
See how high you can get the speed.
**When you get above 7.0 just hop to the side rails and do slow squats instead of slowing down the treadmill.
If you can only get to 6.6, repeat starting from 5.6
Jog 100 yds, walk width of field, return
20 min do your best, no walking on length of field
Set a timer for 40 sec/10 sec intervals
Rotate the following:
Jump squats - Speed skate - Jumping jacks - Switch lunges - Proper burpees in control