aiṓn

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8.4.9

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WORKOUT DESCRIPTION: Monday; 5:30PM; Conditioning – Week 5;

WARMUP: 1 mile walk; 20 minutes dynamic mobility drills; Jumping Jacks; 25 Burpees

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
1 sets x 100 meters – drills (Marching; Clawing; High Knees) walk back to start
2 min recovery

INTERVALS/ABS – (< 30secs recovery)
1. 1200 meters – 5 min 20 secs + 30 rev crunch
2. 800 meters – 3 mins 27secs + 30 rev crunch
3. 400 meters – 1 min 40 secs + 30 rev crunch

1 mile walk

 

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Written by SJ

August 4, 2009 at 10:35 am

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