Week 2: 1/31-2/6

Track workout 1:
Full dynamic warmup
Sprints - 10x10m (1 min rest), 8x20m (1.5 min rest)
1-2 Stick - 6x4 (back-and-forth is one rep) (1.5 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 10x10m (1 min rest), 8x20m (1.5 min rest)
1-2 Stick - 6x4 (1.5 min rest)
Go lift

Conditioning Workout:
Full dynamic warmup
20x(60m+5 pushups) (1 min cycle)
(On grass, barefoot if possible. These are strides at 3/4 speed.)

Week 1: 1/24-1/30

Track workout 1:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 6x20m (1.5 min rest)
1-2 Stick - 4x4 (back-and-forth is one rep) (1.5 min rest)
Go lift

Track workout 2:
Full dynamic warmup
Sprints - 8x10m (1 min rest), 6x20m (1.5 min rest)
1-2 Stick - 4x4 (1.5 min rest)
Go lift

Conditioning Workout:
Full dynamic warmup
20x(60m+5 pushups) (1 min cycle)
(On grass, barefoot if possible. These are strides at 3/4 speed.)

Week 20: 4/8

Do this workout on grass

Full dynamic warmup

4x60yd In-and-Outs (10 easy, 10 hard, 10 easy, 10 hard, 20 easy)

6x30yd (2 min cycle) (Standing start)

Hit the weights