WORKOUT 3/23/20

NOTE: ACTIVE WARMUP HAS CHANGED AND CAN BE ACCESSED BY CLICKING SECTION NAMED "ACTIVE WARMUP" RIGHT NEXT TO THIS POST.

ALL ADDITIONS IN BOLD

EXPECT SNOW OR RAIN TODAY!

ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
5 MILE RECOVERY RUN
CORE WORK

ESTABLISHED SHOT PUTTERS
ACTIVE WARMUP
4-7 X 200METER HILLS @ 80% REST = WALK BACK RECOVERY
THEN
BODYWEIGHT CIRCUITS

EVERYONE ELSE
ACTIVE WARMUP
6-8 X 200 METER HILLS @ 80% REST = WALK BACK
THEN
BODYWEIGHT CIRCUITS


BODYWEIGHT CIRCUITS

15 PRISONER SQUATS
25 BICYCLES
10-12 PUSHUPS
10 EACH LEG SPLIT SQUATS
15 MOUNTAIN CLIMBERS
25 CRUNCHES
15 PLIA SQUATS
10 EACH LEG FIRE HYDRANTS
10 SQUAT THRUSTS


CORE WORK
60 SECONDS OF EACH

RUSSIAN TWISTS
HORIZONTAL BICYCLE
(ELBOWS TO OPPOSITE KNEE)
HIP THRUST
(USE ABS TO LIFTHIPS OFF GROUND)
SIDE PLANK RIGHT
SIDE PLANK LEFT
FULL PLANK

DYNAMIC FLEXATION  - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS