WEEK 1
Monday
- Warm-up A
- Multi Throws: BLF 2x5
- Multi Jumps: 3/5/10 step bounds x4
- 4x20m, 6x10 steps, 4x30m sled pulls
- 3x30m from 3-point stance
- 400m cool down with static stretch
Tuesday
- Warm-up B
- 150m/200m/250m/150m
- 5 minute recovery
- 4x100m/400m jog
- Static stretch
Wednesday
- Hurricane Warm-up
- Cool down with static stretch
Thursday
- Mobility Warm-up
- 10x short hills
- 6x long hills jog back recovery
- Static Stretch
Friday
- Warm-up B
- 5x100m SLB for distance with 90 seconds rest
- 400m cool down with static stretch
Saturday
- Off
Sunday
- Rest
Week 1 Workouts | Warm-Up Reference Sheet
