Level 1

800m run

rest 2 minutes

600m run

rest 2 minutes

400m run

rest 2 minutes

200m sprint

Level 2

800m run

rest 2 minutes

600m run

rest 2 minutes

400m run

rest 2 minutes

200m sprint

*Sub 16/18

Level 3

800m run

rest 2 minutes

600m run

rest 2 minutes

400m run

rest 2 minutes

200m sprint

*Sub 15/17

Level 4

800m run

rest 2 minutes

600m run

rest 2 minutes

400m run

rest 2 minutes

200m sprint

*Sub 13/15

Motivation

Strength

Deadlift 5-5-5-3-3-3

Strategy

Get more Awesome:  Couch Stretch 2 minutes per side