Friday 9-7

Attention

Dashers- you should NOT be here today. If you do come in do this…
500m easy row
2min jump rope
1min airdyne

Then sretch and foam roll to your heart’s content. If you don’t know how to get at your problem areas, ask your coach. Spend about 45 minutes on this portion.

Everybody Else
warm up
run 2 easy laps
3×10
GHD sit ups
back extensions
hand stand kick ups
walking lunges(each leg)

conditioning
Helen
3 rounds for time
400m run
21 KB swings(24/16kg)
12 pull ups