Suraj Relays

Suraj: The Relays
5.00am
Warm Up
Jog to the benches at the south end
Return jog with 20 thigh high, 20 butt kick and side run/skips

Stretch
Neck Rolls
Trunk twists
Arm circles
Groin Stretch
Hamstring Stretch
Toe touch (-in legs apart position lower back and hamstring)
Quad stretch
Calf stretch
Two teams of 6 people
Walk down to the river trail -{STARTING POINT}

******1******
4 man ball toss (stand at least 3 yards apart)while the remaining run up the hill to the warm up bench and back
-until all finish the run (Penalty for dropped balls)
6 Triple downs(Everyone Count loudly):
-Push Ups
-Sit Ups
-Star Jumps
Frog jump over your partner up the hill and sprint back
Team Relay:
Each team divided in two will stand 200 yards apart
-Individual from each side runs to the other handing off the ball and getting back
- repeat till all members sprint up and down
------PENALTY for the team placing 2nd + dropped balls------
Hold a plank (straight bridge) for 1 min, while team#1 counts/monitors/joins


********2********
Indian Run toward the north end parking lot (8 lb Medicine ball).
Getting back to the starting point:
-Roll the medicine ball sprint up to it, 10 push ups
-Another teammate rolls the ball, reverse sprint up to it, 20 Crunches
-Another teammate rolls the ball, side skip toward the ball, 10 Superman's

**REPEAT until we reach the second tree on the left**
Indian run back to the starting point (River trail across from the River Set Parking lot)
------PENALTY for the team placing 2nd--------
Stand 5 yards apart in two lines (of 3); throw medicine ball 50 times, while team#1 counts
Team #1 prepares for the cone runs

*********3*********
Wheel barrow run toward the north end parking lot (in pairs)
-Partners switch and change direction every 40 (hand) steps x2
Team Cone Runs (Square shape 50 yards) -2x
Half the team runs toward/leftward/backward/rightward of cones while the remaining perform lateral jumps
Run up the hill and back (4 times) throwing medicine ball to your partners
-Do not take a step with the ball in hand (could incur a penalty)

------PENALTY for the team placing 2nd--------
Side planks, hold 1 min each side; while team #1 counts/monitors/joins; helps put things away