WORKOUTS 3/17/20 - RAIN IS EXPECTED TODAY

ESTABLISHED DISTANCE RUNNERS

short warmup (delete the warmup run, and dynamic warmup)

2 mile warmup run
7 x 200 meter hills - jog back recovery
2 mile cool down run
elevate


ESTABLISHED SHOT PUT AND DISCUS THROWERS

active warmup
double check with Coach Morrissey since weight room is not available
dynamic flexation


DYNAMIC FLEXATION
20 of each

arm cross
spider
v's
supergirls (hold for 1 ted dutkiewicz)
jane fondas
mountain climbers
hurdle turns


EVERYONE ELSE
active warmup
1 - 2 sets of 10 x 100 meter runs @70% speed rest= 1 min
rest between sets is 3 minutes
dynamic flexation

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