WEEK 7
Monday
- Off
Tuesday
- Continuous Warm-up
- Multi Throws: BLF x 5 (4k) Static Throw
- Multi Jumps: BLF with Depth Jump
- 4x30m sled pulls
- General Strength
- 400m jog
- Static stretch
Wednesday
- Warm-Up A
- 2 x 60m from blocks
- 60m/80m with 15 min rest
- 800m Cool Down
- Static stretch
Thursday
- Hurricane Warm-up
- Static Hurdle Mobility
- Medicine Ball Circuits
- General strength
- 6x diagonals
- Static stretch
Friday
- Orange Warm-up
- 4x60m buildups
- 1x250m @ 80% race pace with 15 min rest
- 1x150m @ 80% race pace
- 4x100m ABL for distance
- 4x100m
- 400m jog
- Static stretch
Saturday
- Off
Sunday
- Off
Week 7 Workouts | Warm-Up Reference Sheet
