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18 Min Run (Tread or Outdoors) - Walk, Jog, Push, Sprint (Dec 11)**

Block 1
60 Seconds: Jog or Walk

40 Seconds: Push
40 Seconds: Jog
40 Seconds: Sprint
40 Seconds: Jog
40 Seconds: Push

Block 2
60 Seconds: Jog or Walk

40 Seconds: Push
40 Seconds: Jog
40 Seconds: Sprint
40 Seconds: Jog
40 Seconds: Sprint

Block 3
60 Seconds: Jog or Walk

40 Seconds: Push
40 Seconds: Jog
40 Seconds: Sprint
40 Seconds: Jog
40 Seconds: Push

Block 4
60 Seconds: Jog or Walk

40 Seconds: Push
40 Seconds: Jog
40 Seconds: Sprint
40 Seconds: Jog
40 Seconds: Sprint