track workout 2008 07 22

warmup:
800m jog
form running (high knees, butt kicks, side shuffle, etc.)
stretching

strength / plyos:
2 sets of 15 pushups
2 sets of 45 crunches
2 sets of 15 rocket jumps

2 sets of 5-10-5
2 sets of 25 single leg ankle raises
2 sets of 15 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)

alactic speed endurance
3 sets of 10x40m (30s rest/rep, 5min between sets)

cool down lap
abs