U16+ Run-Manhattan MS

Meet at 4:30 Manhatten MS Track

Warm-up for 10 minutes off the track then 4 laps on the track

1st lap: high knees straights, jog curves
2nd lap: butt kicks straights, jog curves3rd lap: skip straights, jog curves
4th lap: fast straights, jog curves

3K Time Trial (7.5 laps on track)

AND

Cross Country Canada (CCC) Strength Test1 min of pull-ups (as many strict as you can do without coming off the bar)1 min rest
1 min Sit-ups
1 min rest
1 min Push-ups
1 min rest
1 min Box jumps (12-20 inch box or step or rock or picnic table or bench… will do)
1 min rest
1 min Bench Dips

Done at 6:00