10.7.08, Track Workout

2 laps (1/2 mile)
Run through "tires" at end of each lap

Sprint 50 yds
Run backwards 50 yds
Sprint 50 yds
Run backwards 50 yds

1 lap
Run through "tires"

Chasse 30 yds left
Grapevine back
Chasse 30 yds right
Grapevine back

2 laps around
Run through tires at end of each lap

High knees 30 yds
Football run back

15 Y squats
15 incline pushups off bench
25 2-ct crunches
Repeat

Run bleachers for 6 minutes

Split squats 15 each leg
bench dips 15
knee in crunch, 20 each leg
Repeat

2 laps
Run through tires at end of each lap

Run bleachers for 10 minutes

Cool down
Stretch

Total time: 1 hour, 8 minutes.