Week 10: 3/31-4/6

Track workout 1:
Full dynamic warmup
4x30m accelerations @ 80%, 85%, 90%, 95% (walk back rest)
Sprints - 3 sets of 3x50m (70s min cycle, jog back to start)
(rest 5 minutes between sets)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift

Track workout 2:

Full dynamic warmup
Sprints - 10x10m (1 min rest), 6x20m (1.5 min rest), 4x30m (2 min rest)
1-2 Cut - 4x4 (back-and-forth is one rep) (1 min rest)
Go lift


Conditioning workout:

Full dynamic warmup

100-100-100
100-100-200-100
100-100-200-200
100-200-100-100
100-100-100

Run at 75%, ON GRASS (BAREFOOT IF POSSIBLE), shouldn't be really difficult.
200 is 100m back and forth.  Walk 50m between reps, 100m between sets (each line is a set).

10 sets of (10 pushups - 20s side bridge - 10 walking lunges)

Suggested schedule:  Track on Monday and (Wenesday or Thursday), Conditioning Tuesday or Wednesday