Track
Warm Up
Dynamic Flex + Drills
Intensive Tempo (Trainers)
5x300m w/3′ rest: 51,51,51,50,48
Weight Room
DB Flat Bench 5×5 w/2x65lb DBs
Inverted Row 3×10 + Dips 3×10
Lateral Raises 3×10 w/2x15lb DBs
3x w/SB(Knee Tuck x10 + Roll Out x10 + Pike x5 + Crunch x10 + Reverse Hyper x10)
Pallof Press 3×10 each side @50
Intensive tempo sucked because of some crazy wind. Times sucked, but then I realized I wasn’t starting at the 300m mark until the last rep.