3MJR

WARM UP
BLDG RUN
UP N OVERS
HI KNEE HOPS
12 MIN

WORK OUT  HILL

1 HILL RUN

J SPLIT LUNGE L FIRST POLE
LEAP TO 2ND POLE
J SPLLIT LUNGE R 3RD POLE
LEAP TO TARGET
RUN DOWN
1 HILL RUN
SKIP TO TOP
RUN DOWN

1 HILL RUN

WALKING LUNGE UP
RUN DOWN

then stuff