track workout 2008 09 30

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

strength / plyos:
15 push ups
75 crunches/abs
15 rocket jumps
15 tuck jumps
40m frog jumps
single leg bounding, 5 with left leg then 5 with right leg (go for
maximum distance)

repeat plyo circuit

6 sets 5-10-5

1 set A shuttles (4 cones at 5m, return to 1 on each leg 2-3-4-3-2,
4-4-4, 3-4-3-4, 4-3-2))
2 sets 10x40m on 30 a second timer

cool down lap