SNERTZ

February 18, 2012 § Leave a comment

Mile warm up jog
4x100m @ 50% effort
15-30 pushups + 75-100 situps

2x40m grapevines (50% effort)
2x40m slides low(50% effort)
2x40m high knees(50% effort)
2x40m butt kickers(50% effort)
2x40m exaggerated skips(50% effort)

15-30 pushups + 75-100 situps

4×15 ground jumps –> 40m spring after 15
puke
4×15 jump tucks –> 40m spring after 15

15-30 pushups + 75-100 situps

2×40 lunge and twists
2x40frog jumps (standing broad jumps)

15-30 pushups + 75-100 situps
10–>5-10-5 shuttle/cone runs
10x40yd explosions
4×100 yd @ 50%

mile cool down
stretch

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