Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
6x8 Hurdles Alternating Single-Leg Jumps at 0.76m (1-step)
6x7 Hurdles Runs (0.76mx2, 0.84mx2, 0.91mx2)
6x4 Hurdles Runs + 3 Hurdles Runs (0.91mx2, 1.00mx2, 1.07mx2)
3x1 Hurdle Sprints at 1.00m
3x2 Hurdles Sprints at 1.00m (5-step)
10x3 Hurdles Sprints over 30m at 1.00m (5-step + 3-step) (5.20 seconds - 5.50 seconds)
6xKB Throwing Sequence (4 KB Broad Jumps + 1 KB Throw)
4x80m Easy Strides on Grass
Gymnastics (Handstand Holds, 10 BW Pullups + 5-4-3-2-1 Weighted Pullups 10kg, 15kg, 20kg, 25kg, 30kg)
1 Lap of the Infield + Static Stretching (Cooldown)