5 minutes of warmup stretches

15 minutes of free run into Indian runs

3 minute drills – 1 min upper, 1 min lower, 1 min abs, 30 sec rest, 3 sets

set 1 – Pushups/lunges/flutter kicks

set 2 – W.A. Pushups/squats/supine bicycle

set 3 – Diamond Pushups/Modified Burpee/Crunches

sprint back to flag