TD69 110926

AMT (Strength)
3 rep Max Squat

PMT (Run)
Sprint:
100m, 100m, 100m
60 sec rest
100m, 200m, 100m
60 sec rest
200m, 100m, 200m
60 sec rest
200m, 200m, 200m
60 sec rest
200m, 100m, 200m
60 sec rest
100m, 200m, 100m
60 sec rest
100m, 100m, 100m

After each sprint, decelerate to a complete stop, turn around, walk back to the line, and start your next interval.

POSE Technique WK1 (done prior to PMT)
3 Drills:
Ball of foot hops with forward lean 3x3
Wall Drill 3x20 on each leg
Forward Lunge (exaggerated foot pulls on one side) 3x10 each
2x's Through of:
4x30 sec @ 94-96 cadence
1 drill (choice)
1x2 min @ 91 cadence