friday's OTI

For Friday, Apr 13

NOTE WORKOUT TIMES:
m3kSC @ 1:15pm
w3kSC @ 1:30pm
men @ 2:30pm
women @ 3:15pm

1. mobility- hip crossover, scorpion, leg swings, inverted hamstring
2. dynamic foot drills
3. 2 mile wu + 3 x 60m starts
4. workout

mmd: 2x300 + 2x800 + 2x400 + 2x200, r= 300j / 5' / 400j / 400j
(m800: 1x800 + 1x600)

women: various workouts
1000 + 600 + 400, r= 8-10' OR
1000 + 600 + 1000, r= 3' / 8' OR
1000 + 1000 + 1000, r= 5'

3kSC: 2 miles at tempo pace + 1600SC + 800, r= 4'

men's distance: 10 x 300 @ 3k pace, r= 300j

5. 2 miles cd + yoga stretching