Ok finally decided to get serious!
Due to school and work here is my set up;
GPP~(week 1-2)
Monday
Tempo (approx. 1000m)
Hills
Med ball tosses
Upper body weights
Tuesday
Exp. Med ball
Hurdle drills
Lower body weights
Wednesday
Tempo (approx. 1000m)
Hills
Med ball tosses
Upperbody weights
Thursday
Tempo
Hurdle drills
Friday
Exp. med ball
Lowerbody weights