Running order

1. 0:00Jog4:00
2. 4:00Backpedal (rep 1 of 3)0:15
3. 4:15Side-step (rep 1 of 3)0:20
4. 4:35Sprint (rep 1 of 3)0:05
5. 4:40Walk (rep 1 of 3)0:40
6. 5:20Backpedal (rep 2 of 3)0:15
7. 5:35Side-step (rep 2 of 3)0:20
8. 5:55Sprint (rep 2 of 3)0:05
9. 6:00Walk (rep 2 of 3)0:40
10. 6:40Backpedal (rep 3 of 3)0:15
11. 6:55Side-step (rep 3 of 3)0:20
12. 7:15Sprint (rep 3 of 3)0:05
13. 7:20Walk (rep 3 of 3)0:40
14. 8:00Cool down2:00