Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up: 
Dynamic Stretches 
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog

Workout:
1 minute PUSH with 1 minute Recovery

Beginners 3 sets
Intermediate 5 sets
Advanced 10 sets

then, 5:00-minute EZ pace walk, run, run/walk, or jog
5-minute drills - :20-sec strides with :40 recovery

Cool-down:
5:00-minute walk
Static Stretches