CDTs McDougall, Pusztai, Ng

Tomorrow is thursday april 15 and I need your help with pt. when we release from stretches, I will tell squad leaders to post, where I need you to each take a lane of the track and have people fall in according to run times (Group 1: <14min: McDougall; Group 2: 14-15min: pusztai; Group 3: >15min: Ng. I would normally be leading last squad, but I won't be able to keep up the necessary pace since I have a blister the size of my thumb on my foot.

We will do a 4 lap (1 mile) indian run within these ability groups, then when the faster groups finish, you will lead your group in alternating sets of 30 seconds pushups & 30 seconds flutter kicks until everyone makes it back to the starting area.

After everyone makes it back, I will tell you three to move to the straightaway (give yourselves 2-3 lanes of space), then break your squads into to 2 parallel lines, we will be doing 100m sprints, with a little competition within ability groups. We will do 9 of these 1-way sprints so we end up on the far end of the straightaway after the last one. Afterwards, we will do lunges around the corner of the track and meet at the stairs on the other side of the track. Rotations will be 1 minute long rotating between 1. Stairs 2. Pushups 3. Flutter kicks; I expect we will do 2 full sets of this.

Finally, after the last rotation, lightly jog your group back to the straightaway where we will do 1 final set of suicides before final assembly and dismissal. If you have any questions text me or talk to me before PT starts.