Saturday Workout

Warm Up
Foot drills, bridges, clam shells

7-10 min jog

dynamics and drills

Workout
Varsity Boys - 10 miles every 6 min do a 60 second surge (between a stride and sprint)
Varsity Girls/JV Boys - 7-8 miles 6 min do a 60 second surge (between a stride and sprint)
JV Girls - 6 mile 6 min do a 60 second surge (between a stride and sprint)
Freshman/Newbie Boys - 30 min run and 12x100m sprints (walk back rest)
Freshman/Newbie Girl - 30 min run and 12x100m sprints (walk back rest)

Cool Down
Stretch