Week 9: 4/10-4/16

Track workout 1 (Monday or Tuesday):
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 4x60m (70s cycle, jog back to start)
(rest 8 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2 (Thursday):
Full dynamic warmup
Sprints - 4x40m (2.5 min rest)
1-2 Cut - 4x4 (1 min rest)
Go lift (Upper only)

Conditioning workout:
Full dynamic warmup
20x(100m+5 pushups) (1 min cycle)
(On grass, BAREFOOT. These are strides at 3/4 speed)