Weight room:
Warm up
Hang clean:
95x3x4
105x3x2
Push press:
85x3x4
95x3x2
Step ups:
85x3x8
95x3x4
1a. Walking lateral twist x10m
1b. Side benders x12
3 sets
2a. Hanging leg raises x12
2b. 4-way banded leg raises x6
3 sets
Abs with the team
Rope stretch and foam rolling.
Track:
Chant 3
Special hurdle mobility
400m IM workout:
Starts x3 to hurdle 1
X2 to hurdle 2
X1 to hurdle 3
2x60m hot
2 lap cool down
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