11/8/2013 Training

1. Shoulder/Ankle/Hip Mobility

2. “Casey”

Run 800 meters

100 Air Squats

100 Push ups

100 Sit ups

500 Jump Rope

Run 800 meters

30 minute time cap.

Casey came up with this workout and going forward it will be known as “Casey”.  30 minute time cap means that at 30 minutes if your not finished with all work, you stop and note how far you got in completing work. The Air Squats, Push ups, Sit ups and Jump Rope may be partitioned anyway you like, but you will have an 800 run to start and end workout.  Snow is on forecast for next Wednesday so this is a good weather day to get in some running before we have less chances to be outside over next few months.