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.)