Friday September 6

Warm-Up
3 Rounds of
30 Jumping Jacks
30 High Knees in Place
10 Alt Samson Lunges
10 Alt Straight Leg “Bird Pickers”
then,
2min Death Stretch/side (2 x :30 quad emphasis, chest up, followed by :30sec hip emphasis, hands on the floor with chest down)

Sprints
4 x 15m Band-Resisted Sprints

Conditioning
starting at:
Minute 0:00, Run 800 M followed immediately by 6 burpees, all for time
Minute 8:00, Run 600 M followed immediately by 9 burpees, all for time
Minute 14:00, Run 400 M followed immediately by 12 burpees, all for time
Minute 18:00, Run 200 M followed immediately by 15 burpees, all for time

400m “Loop” = Left down the Alley, right on R St., right on Johnson, right on S St., right into the alley
200m “Mini Loop” = Left into the Alley, right down the southern alley spur, right on Johnson, right up the northern alley spur, right into the Alley
So,
800m = Double Loop
600m = Loop + Mini Loop
400m = Loop
200m = Mini Loop
Burpees = Burpees (duh…)