track workout 2008 08 05

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