3 Sets

• 10 Air squats with a 3 sec hold at bottom
• 10 Touch downs
• 10 Arm over/unders
• 50m Butt kicker 
• 50m High knees 
• :60 Jump rope
• Static Stretching:

3 Rounds: 30 Sec each:

• Pigeon Pose (Right/ Left Leg)
• Couch Stretch (Right/ Left Leg)
• Squat Holds
• Calf/Ankle Stretch (Right/ Left Leg)

TRACK DAY:

SPEED:

• 5 Sets of Single leg BOUND JUMP SPRINTS: 4 bound jumps, sprint 40yards
• 3 Sets of building sprints: 100 yards: gradually run into 50/60/70%  and throttle down
• 4 Sets (Alternate) of Stomach/Back to stand Sprints: 30 yards: 60-70%
• 10 x 40 Meter sprints: 80% rest 1:15
• 8 x 60 Meter sprints: 90% rest 1:30
• 6 x 100 Meter sprints: 100% 2 min rest

Mobility:

Shoulders and Spine