Track workout

1-mile warm-up jog (8 minutes)
Plyos
Stretching

Z drill (lots of small, sharp cuts) - 10 catches, 3 times through
20 push-ups
30 crunches

3 x 3 x 50m sprints
- 30-second rest between each sprint
- 3-minute rest (with throwing) between each set
20 push-ups
30 crunches

3 times through:
10 ground jumps
10 tuck jumps

20 one-footed jumps (10 per leg)


Notes: The 50m sprints are tougher than the 30's a few weeks ago, but they're still easy-peasy compared to those 200's.