WORKOUTS 3/16/20

ESTABLISHED DISTANCE RUNNERS

active warmup

4 mile base run
(get to know one another again and discuss your goals for the season)
then
leg circuits


LEG CIRCUITS
2 SETS

20 body weight squats( 30 sec. rest)
20 lunges (10 on each side) 30 sec.rest
10 body weight squat and jumps
3 minute rest between each set




ESTABLISHED SHOT PUT and DISCUS THROWERS
active warmup
6- 8 x 25 meter short hills rest= 2-3 minutes
then
two legged bounding up short hill x 5 with 3-4 minute rest
then
bodyweight circuits


BODYWEIGHT CIRCUITS

Prisoner squats - 15
Bicycles - 25
Pushups - 10 minimum
Split Squats - 10 each lg
Mountain Climbers - 15
Crunches  - 25
Plia squats - 15
Fire hydrants - 10 each leg
Squat thrusts - 10



EVERYONE ELSE
active warmup
4-6 x 200 meter hills @ 80% speed - walk back
then
bodyweight circuits

AT SOME POINT DURING THIS WEEK, TRY AND SECURE FROM NEW PEOPLE:
STANDING LONG JUMP, MED BALL THROW, AND 30 METER DASH