AM
Sprinting/Running
Some Jumping Rope + 800m Run + Dynamic Stretching (Warm-up)
6x20m Sprinting Drills (high kneesx2, marchesx2, skipsx2, straight-leg-boundsx2)
2x30m Controlled Sprints - (4.82, 4.74)
About 10 minutes of Easy Fartlek Biking + Static Stretching (Cooldown)

PM
Weightlifting
Deficit Snatch Pull Triples (40kg)
Deficit Clean Pull Triples (60kg)
3x5 Hip Thrusts (60kg)
Left Arm Isolation Work (5kg plate)
3x15 Partner Lying Leg Raises