8/10 and 8/12

8/10/2009

5 x 5 (2 foot with 2 feet) box jumps
5 x 5 (6inch with 1 foot) box jumps/ leg

5 x (1 min wall sit, 1 min rest)

8/12/2009

1/2 mile warmup
sprint 400m (67 seconds)

3 min of sprint 100m every 30 seconds
you have 30 seconds to run the 100m and rest before then next one

6 x 100m accelerators

50m lunges
50m slow schuffle (should take about a minute)

protein
ice bath