Wednesday 09-20-17

Tuesday, September 19, 2017

Warm Up: 
Foam Roll- T Spine, Glutes, and Hamstrings 
+

3 Mins of Mobility: 
Cat-Cow or Cat-Camel 
Alternating Bird Dog 
Swivel Hips and/or Knees Rocking 
Rotational Low Back Static Stretch 
+

5 Mins of Dynamic Drills: 
Toe Touches to Extenstion 
Toe/Heal Walks 
Frankensteins Walks 
Single Leg Hops 
Power Skips and Reach 
High Knees 
Butt Kickers
Straight Leg Bounds 
+
Workout: 
8 Sets of: 
Mins 0-2 Complete: 

5 TnG Deadlifts @ build moderately 
5 Explosive Box Jumps 30/24", rest remaining time 
Mins 2-4 Complete: 
200 Meter Run @ Fast Effort, rest remaining time 

Scoring and Focus: The priority are the runs for today's workout as we plan to progress this week to week to improve your 400 meter splits. Track your split times for each runs and provide an average for all 8 sets your score.   

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