Week 0f Dec.14

Mon: 400M.jog followed by warmups 10 meters each- loose skips, A skip, high knees, kariocha, side skips, lunges, power               
         skips, spiderman, bear walk, 3x20meter accelerations   

         static stretches: butterfly x 30 sec., hurdle stretch x 30sec each leg, pushups x 25, squats x 30, cobra x 30 sec.

         
         plyos: squat jumps 3 x 10, 2 legged hops 3 x 10, frog jumps 3 x 10, bounds 3 x 10, ice skaters 3 x 12, 

         clap pushups 3 x 20

       
         8 x 50 meters with 2 min rest in between

       
         Ab Circuit

Tues: warmups the same every day

         Strength circuit, or if you have access to weights: Squats 3 x 10; push press 3 x 10, cleans 3 x 10,bench press 3x10

         dumbbell rows 3 x 10 each arm,

         1 mile run.

Wednesday: warmups

          10 x 50 meter hills

         plyos: standing long jump, Ice skaters, Bounds ,all 3 x 20 meters

         Ab circuit

Thursday: repeat Monday

Friday: Repeat Tuesday

Saturday: Repeat Wednesday

Sunday: Rest

Week of Dec. 21: repeat last weeek