Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Some abdominal, hip and quad bodyweight exercises
6x30m Bounds for Height on Grass (very short rest)
2x40m Alternating-Leg Bounds
2x40m Right-Leg Bounds
2x40m Left-Leg Bounds
2x40m Bounding Sequence (3 Right-Leg Bounds + 1 Left-Leg Bound)
2x40m Bounding Sequence (3 Left-Leg Bounds + 1 Right-Leg Bound)
4x80m Strides on Grass
6x50m Heel-to-Toe Runs
3xLong Jump Takeoffs (Standing 9-step Bounding Approach) - 22.20m
6xKB Throwing Sequence (2 KB Broad Jumps + 1 KB Throw)
3x150m Runs
Some Jumping Rope + Static Stretching (Cooldown)