Track
Warm Up
Dynamic Flex + Drills
Tempo (Trainers)
2x5x100m w/30″/1′ rest @16-17
Weight Room
Flat Bench 3×7 w/2x50lb DBs
Inverted Row 2×12 + Dips 2×12
Plank – Side Plank – Side Plank – Superman 3×30″ continuous w/2′ rest
Crunches 5×10 w/feet anchored
Have to do workouts at 9 in the morning now since I’m working in the afternoon, hopefully the change in workout time doesn’t screw with me much.