HERE ARE A FEW APRIL FOOLS, SO DON'T YOU EVER BE ONE!
ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
2 MILE WARMUP RUN
2 X 4 MINUTE HILL RUN/JOG RETURN
START AT BOTTOM OF MELWOOD AND RUN TO THE TOP TOWARDS HIGH SCHOOL
(JOG RETURN)
2 MILE COOL DOWN
WATER PUMPS
ELEVATE
STRETCH
ESTABLISHED SHOT PUT/DISCUS
ACTIVE WARMUP
7 - 10 X 30 METERS
DOUBLE CHECK WITH COACH MORRISSEY REGARDING THROWING
EVERYONE ELSE
ACTIVE WARMUP
7 - 10 X 30 METERS ( 4 POINT TO 3 POINT START) @ 95% REST = 3 MINUTES
THEN
HURDLE MOBILITY
THEN
BOUNDING 5 SETS X 30 METERS REST = 3 MINUTES
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