So worn out haha

Weight room:
Warm up
Split squat:
Bar x5
105 x5
135 x3x4
155 x3x2

High pull:
95 x3x4
115 x3x2

Incline bench:
85x3x4
95x3x2

1a. Lat pull down x6
1b. Quad raisers x12
1c. Hip raisers x12
3 sets

2a. Lateral twist x12
2b. Hanging led raises x24
3 sets

Walking plate twist 3x10m

Abs:
Plank x1 min
Russian twist x1 min
Alt leg V ups x1 min
V ups x1 min

At the track:
Comp warm up
Med ball front and back shot x6
60m sprint
60m spike up
250m hot
150m hot
90m hot
6 min rest between runs