WEEK 3
Monday
- Warm-up A
- Multi Throws: 2x6 (4k)
- 4x30m, 1x50m, 1x60m from 3-point stance
- Weights
- Pillar Strength: Ace x60
- 400m cool down with static stretch
Tuesday
- Warm-up B
- 3x150m with 1 min recovery, 100m with 5 min recovery
- 4x100m strides
- 400m jog
- Static stretch
Wednesday
- Warm-up C
- Little hurdle drills
- 400m cool down with static Stretch
Thursday
- Continuous Warm-up
- 4x30m from 3-point stance
- 4-5x 20m/10m/20m/10m/20m with 6 min rest between reps
- 4x100m strides
- 400m jog
- Static stretch
Friday
- Warm-up B
- 2 x 3 x 30m sled pulls
- 50m ALB for distance
- 400m jog
- Static stretch
Saturday
- Green Warm-up
- 4 x 4 x 60m 45" reps with 3 min recovery between sets
- Medicine ball circuit
- 400m jog
- Static stretch
Sunday
- Rest
Week 3 Workouts | Warm-Up Reference Sheet
