Wednesday
XC: low distance
Sprinters: 15 min distance run
Thursday
XC: thanksgiving race or low distance run
Sprinters: lower body Lifting
Friday
XC: 12x1 min pick ups with 1 min rest if you did not do a thanksgiving race. If you raced yesterday do an low distance run
Sprinters: 15 min distance run + flexibility
Saturday
XC: low distance run
Sprinters: cross train + explosiveness drills
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