Make-up Workouts
You need to have a parent or guardian write a note that this was completed. If you are missing practice for ANY reason, you need to inform a coach ahead of that time and you should have a parent contact the coach as well.
Distance:
- Full Warmup,
- 15 x Education Lane, or 15 x hill repeat that takes 40 seconds to complete. 70-80% top speed.
- 4x50 situps
- 4x15 pushups
- 4x 15 lunges forward, 15 lunges backward
- 20 minute cool down run
Sprints:
- Full Warmup,
- 10 x Patriot, or 10 x hill repeat that takes 20 seconds to complete. 80-90% top speed.
- 4x50 situps
- 4x15 pushups
- 4x 15 lunges forward, 15 lunges backward
- 10 minute cool down run