Core   Core    Core     LSD CT Speed CT Speed Recover   sat sun mon tues wed thurs fri TOTAL 6 10 6 6 6 6 3 43 5 8 4 6 4 6 3 36

1. PLYOS ONLY 2. CT pace on the Rick Haschel 10k course Make sure to get ready and get out quickly so that you can get back in a reasonable amount of time. 3. Stretch out

1. Plyo and Core routine 2. Jog to Pablanos Tempo from Pablanos down the road into the undertow parking area to the Pandhandle trail continue tempo onto the trail back to Pablanos then jog back to school 3. Stretch out

1. Plyo and Core routines 2. Indian run on the Rick Haschel Memorial 5k Course. jog to course runners keep 5 – 10 feet back from each other trailing runner sprints to front of line. repeat for entire 5k course…

Front holds High Knees Butt kicks Bound high Bound distance quick feet Karaoke Karaoke back Ories Safes Bird Dogs Franks A-steps B-steps C-steps Heels Toes

Forward Leg swings    – 10 Lateral Leg swings       – 10 Lung matrix                    – 4 Donkey kicks                  – 15 x…