track workout 2008 07 29
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kitt decided around 16:43 on 29 July 2008 to publish this:
warmup: 800m jog form running (high knees, butt kicks, side shuffle, skips, etc.) stretching 4x100 at 50% 15 push ups, 75 crunches 4 sets of 15 rocket jumps + 40m sprint (this means, do 15 rocket jumps and immediately sprint a 40, do 15 more jumps + a 40, do 15 more jumps + 40, and do 15 more jumps + 40) 4 sets of 15 tuck jumps + 40m sprint (as above) 15 push ups, 75 crunches 2x40m lunge twist to the open side 2x40m frog jumps (standing broad jump land and jump again) 15 push ups, 75 crunches 10 sets of 5-10-5 10x40m cool down lap abs