WORKOUTS 3/19/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

2 MILE WARMUP RUN

2  MILE VO2 MAX

(RECORD TIMES WITH YOUR WATCH AND FORWARD TO ME)

THEN

2 MILE COOL DOWN

LEG CIRCUITS

ESTABLISHED SHOT PUTTERS

ACTIVE WARMUP

6-8 25METER SHORT HILLS  REST 2-3 MIN

THEN

TWO LEG BOUNDING UP SHORT HILL X 5

REST = 3-4 MIN BETWEEN EACH

THEN

BODYWEIGHT CIRCUITS

EVERYBODY ELSE

ACTIVE WARMUP

6-8 X 200 METERS @ 70% SPEED  REST = 2 MIN

CORE WORK

THEN BODYWEIGHT CIRCUITS

CORE WORK - 60 SECONDS EACH

RUSSIAN TWISTS

HORIZONTAL BICYCLE (ELBOWS TO OPPOSITE KNEE)

HIP THRUST (USE ABS TO LIFT LEGS OFF GROUND)

SIDE PLANKS (LEFT AND RIGHT)

REGULAR PLANK