A plan for a thrower/sprinter?

[RB34]

Sun:
30mins active rest activity.

Mon:
Throws
2x4x30
multi throws 15-20x
power clean
squats
bench press
Stan russ twist

Tue:
GS circuits
MB circuits
Weight circuits

Wed:
Throws
2x4x20
Multi jumps
snatch
spilt squat
db ip
seated russ twist

Thur:
5-6x200
GS circuits
Mb circuits

Fri:
Throws
2x4x30
Multi throws 10-20x
3 step pc
sq or stepups
bp
Kneel russ twist

Sat:
mb circuit
hurdle mobility series

@DTDurrell

Fogelson: I’ve been doing some form of running since around January. I progressed form doing jump rope and running on the treadmill to doing things out on the track. I feel I’ve given myself enough time to adapt. Do you think it would be smart to substitute some sled drags (walking or jogging) instead of 400s, ect? As far as non-running to build general fitness…I do perform stationary bike rides on T/Th. On these I usually do one mile, hop off and do some vanity work (upright rows, pull ups, neck harness…whatever), then repeat while keeping my HR around 120-140. Any other suggestions? I dont have access to a pool.

RB: Thanks for the suggestions RB. I think I’m going to take out the 400s and do something like what you suggested.

So how about if i have something like this:
monday: sprints (0-30)
tuesday: practice throwing (when i buy implements) and tempo(200s)
wednesday: off
thursday: sprints (30-60)
friday: practice throwing and tempo (200s)
saturday: off
sunday: off

I need to buy a shot so I can start practicing. Any suggestions on site or what I should expect as far as price goes for a cheap one to start out with?

Thanks