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
        • after completing course, jog back together as a group

3. Stretch out

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 3 – 5 secs
Modified Bicycle          – 15 x 3 – 5 sec
Plank                                 – 45 – 1min
side plank                        – 15 leg raises
Bridge Thrust                – 15 x 3 – 5 sec each leg
modified bird dog        – 15 x 3 – 5 secs
supine leg lifts               – 15 x 3 -5 secs
Groiners                           – 15
mountain climbers     – 20
Iron cross                       – 15
Superman                       – 20
T – ups                              – 16