Dynamic WU
Long Jump
5 by 5 contacts run run jump
5 by 3 contacts run run run run jump
4 full approaches without take off
6 full jumps
3 by 30m out of blocks
6 by 3 hurdles
Weight room
Hang clean 3 by 2 @205
Bench Press 3 by 2 @ 190,195,200
I think I am going to compete in an early bird heptathlon next weekend. I am excited to see what happens.