WARM UP

2 Rounds:
:20 wide-outs
:20 roll back v – reach
:20 KGSU
:20 crunches w. feet up
:20 air squat – calf raise

MOBILITY

:60/60 lying fig. 4 stretch
:60/60 pigeon pose

STRENGTH

A. Squat/Pull-Up Ladder

• back squats 12-10-8-6-4-2
• pull-ups 2-4-6-8-10-12
• rest as needed (minimal)

REST 3:00

B. E2Mon2M x 4 Rounds

• M0-2: 5 heavy deadlifts + 10 db curl-press
• M2-4: 10/10 kb step-ups
• M4-6: 10 upright rows + 5 turf width plate push

CONDITIONING

10 minutes Group Shuttle Run

• 2-3 groups
• sprinter performs 6 lengths before next in line completes