Forgot to post them yesterday

Weight room:
Hang clean:
Bar x5
95x2x4
115x2x2

Dead lift:
Bar x5
135x4
185x4
205x4
215x2

Step ups:
Bar x5
95x4x4

1a. Db front raises x6
1b. Lat pull downs x6
3 sets

2a. Side benders x10
2b. Walking lat twist x10m
3 sets

4-way banded leg raises x3x10

3a. 30s plank
3b. Stability ball sit ups x25
4 sets

Then a bunch of abs holding a quarter.

Track:
Comp warm up
Hurdle hops alternating static and dynamic 4x8
Sleds on the track with a 45 x3x35m
5x60m hot really working the start.

2 lap cool down and food time!