Strength for the Day: 400m & 200m Sprint
Workout of the Day:
Level 1:

18-15-12 
KB Swings
Knees to Elbows
Jump Rope (x3)

Level 2:

21-18-15 
KB Swings, 1 pood
Knees to Elbows
Jump rope (x3)

Level 3:
21-18-15
KB Swings, 1.5 pood
Knees to Elbows
Double Unders
Level 4: 

21-18-15
KB Swings, 2 pood
Knees to Elbows
Double Unders

If unable to do double unders, do 3x Jump rope.