Warm Up
1600 easy, stride straightaways on the last 800
Drills
A skips
B skips
Hurdles
Kangaroo hops
Main Set
3000 (12 laps + 100) as fast as possible while maintaining pace
Cool Down
400 easy
Plyo/strength (if there's time)
Core strengthening
Vertical jumps
Long jumps
Stretch
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