Thurs. Dec 13

Sprinters:

Dynamic Warm Up

3 x through

7 Fast Tuck Jumps
1 Minute Rest
6 Streamline Jumps
1 Minute Rest
5 Deep Squat Jumps
1 Minuet Rest

Workout:

Run 1 Lap
5 Back Squats
10 Jumping Pull Ups
15 Pike Ups on Physo Ball
Run 2 Laps
5 Back Squats
10 Jumping Pull Ups
15 Pike Ups on Physo Ball
Run 3 Laps
5 Back Squats
10 Jumping Pull Ups
15 Pike Ups on Physo Ball
Run 2 Laps
5 Back Squats
10 Jumping Pull Ups
15 Pike Ups on Physo Ball
Run 1 Lap

**Back Squats should be light to medium weight.  SLOW descend to 90 degrees, EXPLODE on the way up.
**Jumping Pull Ups - jump to pull up posistion, SLOW descend, control yourself.  You should release your grip after each one.