Walking 15:00 [1] 1.6 km (9:22 / km)
Not too chilly out
Jogging warm up/down (Indoor) 9:00 [2] 1.65 km (5:27 / km)
10 And a bit laps
Stretching warm up/down 6:00 [1]
Dynamic
Drills warm up/down 7:00 [2] 0.5 km (14:00 / km)
ABCs and a couple of short sprints