Track
Warm Up
Dynamic Flex
Sprint Drills
MaxV/Plyos
5 x 30m fly w/20m run in
3 x 10 Single Leg Bound
Weight Room
Power Snatch 3 x 3 @100
RDL 3 x 5 @175
Military Press 3 x 5 w/2x50lb DBs
T-Bar Row 2 x 12 @Bar + 45lbs
Split Squat 2 x 12 w/2x25lb DBs