Warm up
10 sets of 20 California jumping jacks
Dynamics or Light stretching if there's no room for dynamics
Workout (Sprinters and Throwers)
6 sets of 1 min high knees, 1 min squats, 1 min pushups, 1 min A skip reverse lunges (each leg for one minute), 1 min rest.
25 bicycle crunches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands), 50 jumping jacks. Rest and repeat 4 times.
Cool down:
10 sets of 20 California jumping jacks
Roll out, stretch and ice. The goal is to stay focused because we're in it to win it.
Workout (Distance) After the warm up above run the prescribed miles THEN to 3 sets of the sprinter/thrower workout.
Group 1 - 6miles
Group 2 - 5 miles
Group 3 - 3.5 miles