OCT 10TH WORKOUT

 

WORKOUT FOR 10/10/2016)

 

 HIGH SCHOOL BOYS à

 

GEORGE RITCHY-> FENTON -> RUBY -> ALTA -> FRENCH -> CHERYL -> GILMER (TAKE A RIGHT TO HAWKINS) -> HAWKINS (BY BROOKSHIRES) -> HAWKINS -> BILL OWENS -> SPRING HILL CUT OFF -> TO SCHOOL (UNLESS YOU ARE FEELING GOOD)-> GILMER -> GEORGE RITCHY -> SCHOOL

 

**IF YOU TURN IN AT SCHOOL (6 MILES) OR IF YOU GO BACK GR (7 MILES)

 

**REESE, DYLAN W, DYLAN Z à TAKE A LEFT ON GILMER RD OFF OF CHERYL BACK TO THE SCHOOL & FINISH 20 MIN ON GRASS**

 

HIGH SCHOOL GIRLS/ JH BOYS / JH GIRLS à

 

GEORGE RITCHY-> FENTON -> RUBY -> ALTA -> FRENCH -> CHERYL -> GILMER (TAKE A LEFT TO HERITAGE & CROSS IN FRONT OF WALMART) -> HERITAGE -> TAKE A LEFT ONTO SPRING HILL CUT OFF -> BACK TO SCHOOL

 

(IF YOU FEEL GOOD FOR 6 GO AROUND ELMIRA CHURCH)

 

*SAM BIKE WITH THIS GROUP

 

WHEN YOU FINISHà  

 

4 X BUILD UPS (DOWN AND BACK = 2)

 

CORE EVERYTHING X 2  

 

-10 DIPS

 

-10 SPIDER PUSH UPS

 

-10 JUMP SQUAT

 

-1 MIN RUNNING ARMS

 

-10 LATERAL RAISES W/5 OR 10 OUND WEIGHTS

 

-10 SIT UPS WITH LARGE BALL

 

-10 FRONT RAISES WITH WEIGHTS

 

– 1 MIN FRONT PLANK

 

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About JAlford

Spring Hill Cross Country & Track
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