Track:
Comp warm up
Hop hop throw forward and backward x4
Dynamic hurdle mobility
400m IM workout:
2x250 over hurdles with 6 mins rest
Full recovery
150 hot
2 lap cool down
Weight room:
20m easy easy on bike
Squat:
Bar x4
135x4
155x4
175x4
185x2
205x2x2
Clean and press:
95x4x4
Forward lunge:
65x8
85x8
95x8
105x3x4
1a. Glute ham x10
1b. Banded good morning with blue x10
4 sets
2a. Split squat with 25 x10
2b. Hip raiser x10
3 sets
3a. Hanging leg raises x10
3b. Running abs x30s
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