8.28.09

WORKOUT DESCRIPTION: Thursday; 5:30PM; Conditioning – Week 8; 100 degree temps.

WARMUP: 1 mile walk; 20 minutes dynamic mobility drills;

CONDITIONING/TRACK DRILLS
20 Jumping Jacks, 25 Burpees
2 sets x 20- deep squat; lunges – 10 meters ; run – 20 meters
2 sets x 10 – speed squat; backward lunges – 10 meters; run – 20 meters
2 sets x 10 – jump squat; run – 20 meters
2 min recovery
2 sets x 50 meters – drills (Marching; Clawing; High Knees) walk back to start
2 min recovery

RUN – 5K – 27 minutes
1600meters – 7min 40secs
1min recovery
1600meters – 8min 10secs
1min recovery
1600meters – 8min 10secs + 200m – 1min

1 mile walk

 

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