Thursday:
800m jog
Static Stretch
Seagrave (Prisoner squats, highland fling, front lunge, side lunge, speed skaters)
Sprint drills 3x3
1x60m accel
4x150 6min rest
2 x standing starts 45, 35, 25 3min/5min rest
db ip 3x10
bar row 3x10
tate press/db combo curls 3x10
Good session came through the finish line 3-4sec faster then what I was suppose to, better not cost me in tomorrow session.