aiṓn

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7.31.9

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WORKOUT DESCRIPTION: Thursday; 5:30PM; Conditioning – Week 4;

WARMUP: 1 mile walk; 20 minutes dynamic mobility drills

CONDITIONING/TRACK DRILLS
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 40 meters – drills (Marching; Clawing; High Knees) walk back to start
2 min recovery

INTERVALS/ABS/PUSHUPS – (400 meter intervals – minimal recovery)
1. 400 meters – 1 min 50 secs followed by 25 reverse crunches
2. 400 meters – 2 mins + 25 rev crunch +25 pushups
3. 400 meters – 1 min 35 secs + 25 pushups
4. 400 meters – 1 min 38 secs + 25 rev crunch
5. 400 meters – 2 mins

15 Burpees
2 min rest
10 Burpees

1 mile walk

 

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Written by SJ

July 31, 2009 at 9:25 am

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