Sorry the workup wasn't up earlier today.
DISTANCE
SHORT WARMUP
2 MILE WARMUP RUN
2 - 3 X 4 MINUTE HILL REPEATS BY SCHOOL
2 MILE COOL DOWN
LEG CIRCUITS
ELEVATE
SHOT PUT
SHORT WARMUP
10 MINUTE RUN
DYNAMIC FLEXATION
BODYWEIGHT CIRCUITS (TWO SETS)
EVERYONE ELSE
ACTIVE WARMUP
5 - 10 X 200 METERS@70 - 75% REST = 2 MINUTES
THEN
CORE
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