track workout 2008 10 21
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kitt decided around 17:15 on 21 October 2008 to publish this:
warmup: 800m jog form running (high knees, butt kicks, side shuffle, etc.) stretching strength / plyos: 20 push ups / 100 crunches/abs 2 sets 20 squats 2 sets 15 rocket jumps 20 push ups / 100 crunches/abs 4 sets 5-10-5 50-100-200-200-100-50 50-100-200-200-100-50 cool down lap