track workout 2008 08 12
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kitt decided around 19:11 on 12 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 20m lunges 2 sets 20m frog jumps sprints 2 sets A shuttles (2-3-4-3-2, 4-4-4, 3-4-3-4, 4-3-2) 10x40m 30 seconds rest between reps cool down lap abs