3:00 Track
Warm up
Drills + stretch
Drills w/ baton
5 man continuous relay for 2 laps
Cooldown
4:00 Lift
5×5 Squat
2×8 Reverse lunge
2×8 RDL
3×7,5,1 Dumbell bench press
3×8 Pull up/chin up/neutral grip
2×12 Dips
2×10 Single leg back extentions + 2×10 Calf raises