bring your 'A' game tuesday

for Tuesday, Mar 13

NOTE PRACTICE TIMES
women @ 2:15pm
men @ 3:30pm

women & mmd:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. 800 + 600 + 400 + 200, r= 8', 6', 4'
5. 2 miles light running
6. 6-9 x 300m cut-downs
(3kSC - 6x300 c-d's over 2 hurdles + wj)
7. 2 mile cd
8. balance w/ inverted hamstring

m800:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 1.5 mile wu + 2 x 200m good swing
4. 500 + 400 + 300 + 200, r= 8', 6', 4'
5. 2 miles light running
6. 6 x 300m cut-downs
7. 1-1.5 mile cd
8. balance w/ inverted hamstring

men's distance:
1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 2 x 200m good swing
4. 5 x 2000m, r= 4'; v= <10k pace
5. 2 mile cd
6. balance w/ inverted hamstring