to the great outdoors

TEAM > TEAMMATE > SELF

#MTM  #chopwoodcarrywater  ⬈🝚x🝚   #ambitiontoexcel  #WILDDOGS

monday (on your own or OFF)

dynamic wu

+ light aerobic running

+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)

tuesday (3:30 PM)

800j + mcmillan wu

+ workouts - tbd

+ strength & conditioning

wednesday (3:30 PM)

400j + lunge matrix wu

+ aerobic running

+ hurdle drills (or 3000SC hurdling)

+ barefoot strides on grass or turf

+ hip circuit

thursday (3:30 PM)

800j + dynamic wu

+ plyos/bounds/sprints

+ light aerobic running
+ strides in spikes

friday (6:30 AM)

800j + mcmillan wu

+ (LD) 4800 @ Threshold + 800j + 800, 600, 400

+ (MD) 4800 @ Threshold + 800j + 8 x 200 as 3-person relay

( (800) 2 x 1600 @ Threshold + 800j + 8 x 200 as 3-person relay

+ strength & conditioning

saturday (on your own)

aerobic running

+ stretching & mobility

sunday (8:45 AM)

long aerobic running

+ cool-down exercises

+ recovery strategies at locker room