track workout 2008 08 05
Book page
kitt decided around 14:12 on 5 August 2008 to publish this:
warmup: 800m jog form running (high knees, butt kicks, side shuffle, etc.) stretching strength / plyos: 2 sets of 15 pushups 2 sets of 60 crunches 2 sets of 15 rocket jumps 4 sets of 5-10-5 2 sets of 25 single leg ankle raises 2 sets of 20 single legged 12 inch bench hops (hop up 12" stadium bench aprox 15 times each leg) 2 sets 10 box jumps (jump up aprox 20" onto a box/bench) intervals 4x200m 6x100m 10x40m cool down lap