Wed. Dec 12

Non-Sprinters:

Dynamic Warm Up

3 Rounds of:

5 Box Jumps
6 Lat Pull Downs
10 Dynamic Squats (no weight)
12 Machine Rows
[(20sec on/10sec off) x 3] Fast Feet Series

Abs:
4 Rounds of:
25 Butterfly Sit Ups
50 regular Sit Ups
1 Minute Flutter Kick