**Wednesday 9th of September**

*1’s Week: Eccentric Phase - Day 2*

Warm-Up:

- Squatty runs, pogos, power skips

Sprints:

- 2 x 10m
- 1 x 20m
- 2 x 20m hard + 20m maintain
- 1 x 30m curved sprint (7.5m “radius”) ea

5-0-1-0 RDL / Med Ball Scoop Toss

- 48 x 5 / 3 x 3
- 60 x 5 / 3 x 3
- 72 x 3 / 3 x 3
- 90 x 5
- 102 x 3
- 114 x 1

Dips

- 2 x fail

DB Bent-Over Row

- up to 27.5s x 15