Hola

Weight room:
Warm up

1a. 15s sprint

1b. Kettle bell swings x10

6 sets

Squat w/ 3s pause at the bottom:
Bar x3

95x3

125x3

145x2x3

155x3

2a. Glute bridge w/ 25 kilo plate x1 min

2b. Front lunge x6 el

3 sets

Track:

Warm up

Full dynamic hurdle mob x2

7x80m sprints over hurdles w/ alt distances and numbers

2 laps.

Maui play day!