This workout is OPTIONAL
Monday April 2nd Distance Run
Run without stopping for 20 minutes
Do all warm-up drills (2 sets each 50 meter distance)
A skip
B skip
C skip
Cherry Pickers
High Knee
Butt Kickers
Side Jump Jacks
Russian Dance
Lunges
10 wind sprints (80%)
Run without stopping for 20 minutes (75%)
Tuesday April 3rd Speed
Run without stopping for 20 minutes
Do all warm-up drills (2 sets each 50 meter distance)
A skip
B skip
C skip
Cherry Pickers
High Knee
Butt Kickers
Side Jump Jacks
Russian Dance
Lunges
20 wind sprints (75% 50 meter distance)
Hill work-out for 20 minutes (front and backwards)
Run without stopping for 20 minutes (75%)
Wednesday April 4th
Thursday April 5th: Quickness
Run without stopping for 20 minutes
Do all warm-up drills (2 sets each 50 meter distance)
A skip
B skip
C skip
Cherry Pickers
High Knee
Butt Kickers
Side Jump Jacks
Russian Dance
Lunges
25 curl-ups
25 push-ups
Planks for at least one minute (2 sets)
20 wind sprints (80% 100 meter distance)
Hill work-out for 15 minutes (front and backwards)
Run without stopping for 20 minutes (75%)
Friday April 6th
Run without stopping for 20 minutes
Do all warm-up drills (2 sets each 50 meter distance)
A skip
B skip
C skip
Cherry Pickers
High Knee
Butt Kickers
Side Jump Jacks
Russian Dance
Lunges
30 curl-ups
30 push-ups
30 Jump Jacks
Planks for at least one minute (2 sets)
20 wind sprints (80% 100 meter distance)
Hill work-out for 15 minutes (front and backwards)
Run without stopping for 20 minutes (75%)
