There is no practice on Monday January 21, 2013. If you can, try to get this workout in early as possible.
Sprinters (55-800) : 20 - 25 minute run, drills, stretch and core circuit (see below)
Distance (800-3200) : 5 mile steady run, drills, stretch and core circuit (see below)
Throwers : 10 - 15 minute run dynamics, drills, stretch and core circuit (see below)
Core Circuit:
25 Jumping Jacks
25 Lunges (each side)
25 Pushups
30 second Planks
25 Bicycle crunches
10 Squat jumpps
REPEAT THIS CIRCUIT THREE TIMES
See you all on Tuesday :-)