Run 800 m

50 D-U/20 Tuck Jumps( if you can not do D-U)

50 Air Squats

Run 400 m

50 D-U/25 Tuck Jumps(if you can not do D-U)

50 Air Squats

Run 100 m

50 D-U/30 Tuck Jumps(if you can not do D-U)

50 Air Squats