David Bishop gave us a great workout this morning. Luke Rothey was the training superstar of the day. I say that because he nearly lapped me on the circuit described below:
Warm up - 100 yard acceleration drills (start slow, speed up to 80% effort, back off) between acceleration drills we did butt kicks, high steps, and leg lifts with extensions
Circuite #1 - 400 at 1-mile pace, immediately followed (no break) by 800 at 5k pace, (no break), 1 mile at marathon pace, then 800 at 5k pace, finishing with 400 at 1-mile pace.
Circut #2 - Repeat Circuit #1
The training going forward will be Monday strength, flexibility or plyometrics and Thursday cardio of some kind. We will rotate who will be in charge of both weekly activities on a weekly basis.
AWESOME!!
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