Keith White will be out of town 6/18. Runs may be considered independent. So use your phone for the programming if a board is not available, and DON'T FORGET TO WARM-UP!Warm-Up (All Levels)400m easy jog (200m and back)10 Toe Touches High with swing back (total)10 Toe Touches Low (total)20 Ankle Rotations (total)200m easy jog (100m and back)10 Hip Mobility Out (total)10 Alternating Walking Knee Grabs (total)20 High Knees (total)20 Butt Kicks (total) RX1600m mod1:30 rest1200m mod1:30 rest1000m mod1:30 rest800m mod1:30 rest600m mod2:00 rest5 X 100m sprint5700mPerformance1200m mod1:30 rest1200m mod1:30 rest1000m mod1:30 rest800m mod1:30 rest600m mod2:00 rest5 X 100m sprint5300mFitness1200m mod1:30 rest1000m mod1:30 rest800m mod1:30 rest600m mod1:30 rest400m mod2:00 rest5 X 100m sprint4500m
