County Relays

The list for tomorrow is posted to the right; athletes competing will be excused from periods 9 & 6. The locker rooms will be opened at 1:10pm and we will be departing from woodman at 1:50pm. Do not wait until 1:50 to get to Woodman, you all have more than enough time to get do what needs to be done, get to woodman and change and be ready to depart. 

REMINDER 

Everyone will be competing in black team jerseys. 

Warmups: Ladies, blue mounties pants and a Montclair sweatshirt/top. Gentlemen; black sweatpants and a Montclair sweatshirt/top. Everyone must have their white team shirt on as a bottom layer and between the sweats and bottom layer you will need other layers. The high tomorrow is only 66 and the temperature will drop as we will be competing into the night.

Athletes not competing should do the workout below and check here Saturday for another workout.

WARMUP:  

3 rounds x 30 seconds each. For left and right exercises do 30 seconds each side

• Jumping Jack

• Around the world (fwd/bwd)

• Hip to hamstring stretch 

• Thoracic rotation

• Good Morning

• Air Squat

 

MAIN STRENGTH: (use weights you have)

4 rounds x 10 reps per exercise, 60 seconds rest between rounds

• Squat

• Alternating Reverse Lunge (10 per side, 20 reps total)

• Good morning

 

FINISHER:

3 rounds x 30 seconds per exercise, no rest between rounds

• Hip Bridge

• Push-Up

• Run in place (work on knee lift and snapping under hips like the mat runs)