the first part
2 x 10m walkback
2 x 20m 2 min rec
2 x 30m 3 min rec
and to a lesser extent the
2 x BFR 6 min rec
is actually almost the end of my warm up. Till then I have done nothing more than dynamic stuff (starting off really slowly ) and 3 x easy stride outs in trainers to 50m. The 2 x 10m is the first effort with spikes on. I use that ‘lot’ pre race but swap the BFR (Buildup, Fast, Relax) with EFE.
Dropping squats has made a HUGE difference to my energy levels. I’m still not entirely sure if that will be a long term thing though and am thinking through a few different things …as always 