11/15 VF. Circuit.
1/14 VF/KC. Des, Maia and Jess started out outside on a nice 55-degree evening. Rachel trained indoors later. Started with usual circles, swings, cycles, pullovers, bench post ups, 3-way dribbles. Followed with 1/2 hurdle skipovers, first set over 24s and second over 30s. Next, hangers, straight leg cut steps, tight 3 and tight 5s. Mixed in oppo reps throughout. Did a few speedbuilders out to 24'. 10x12-step hills. 3 sets of kb swings, lunges, step ups, push ups and planks. Foam rolling. Comments: Workout when well for all. Most of the hurdle work was over 24s to accommodate Maia in what was her first-ever hurdle session. She did great. One of the best first-hurdle sessions I've seen. Jess was solid through all the drills. Des was good, too, until she had to stop because of a sore ankle, which was incurred weeks back in cross country.
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