Truckstop Track Workout 1

10min throwing, active warmup
2x0:20 seated running arms
2x(quick feet, 5 clap pushups,
Icky shuffle, 5 clap pushups)
2x(forward hops, 5 pullups,
Sideways hops, 5 pullups)
6 reps agility T-drill
5:00 throwing

200m in 0:31, 1:15 rest
300m in 1:01, 1:30 rest
300m in 1:03, 1:30 rest
200m in 0:32
5:00 throwing

12x25yd in 1:03
3:00 rest
12x25yd in 1:01
5:00 throwing

2x10 single leg bounds
2x14 split jumps
2x12 calf jumps
2x10 single leg calf raises
Marine abs
10min stretching