Waterloo Workout for 2/29/2004 at Austin High School, Austin, Texas:
(abbreviations at bottom of page)

Warm-up and stretch
 
1)  3 x ( 10 MB Rotations, 10 MB Sit-Up Throws)

2)  The order varies, but encompasses all of the following:

    20 Meter drills:

    a)  "A" position
    b)  "C" position
    c)  "A" position with MB off knee
    d)  MB squats
    e)  MB Straight-leg 
    f)  MB single jumps
    g)  MB double jumps
    h)  MB Hitchkick

    10 Meter drills:

    a)  Highspeed "A" position
    b)  Highspeed "C" position

    10 MB Cowboy squats

3)  3 x ( 10 MB Rotations, 10 MB Sit-Up Throws)

4)  Facsimile 100 meters ( 5 timed flying 20 meters )

Be at full velocity when entering the 20 meter timed zone.

5)  MB work, rotations (10), seated throws (10)

6)  Facsimile 1600 meters (5 x 320) at instructed target pace (varies per individual).

If you fail to hit the target for 320, drop distance to 160 meters at same pace
until you complete 1600 meters.  Between each run, do
10 MB Rotations, 10 MB Sit-Up Throws.  Moderate recovery between runs.

7)  Cool down
 

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Abbreviations used:
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"A" - Running position where knee is at its highest point in front of you.
"C" - Running position where heel is behind you and closest to your buttocks.
BS - Both Seated
MB - Medicine Ball