Default workouts

If there comes a day when either I don't make it in, or you don't make it in, and you need a workout, here you go:

Hurdles
1. 5x4 over/unders then 3x 12 elevated pushups, 24 plate twists, followed by 2-3 sets deadlifts at 85% or more. No more than 10 total reps.
2. Swings, skips and sprints (stride>pickup>acceleration>3pt start).
3. Drills: 3x 4H skipovers, 1/2-space 3-step (lower height) 3-4H, 5-step 3H.
4. Pre-race: 3H from stand at -2; 2H from 3pt at -1; 1H block start.
5. Race modeling: 3x4H (-1); 3x2H (-1)
6. Stretch: walking stretches (high knee, toe touch, extreme lunge); wall stretch (ham, hip); foam roll.

High Jump
1. 20 jumping jacks, 10-step acceleration, 10 skips, 10 double-arm skips, 5 circle runs, 5 backovers.
2. 5 full approaches -- 2 or 3 with scissors
3. 5 full approach jumps
4. 5 short approach jumps working on plant and layout
5. Stretch: see hurdles

If you have no equipment access, you can still do the first 2 parts of the workout. Then add plyometrics:
5x up to high box or 4 or 5 stair steps.
5x rebound depth jumps off something about 18" high -- give or take 6"
5x medball ups
5x 2-step single leg basketball backboard jumps reaching up one arm to backboard
That's one set. Do 1 to 3 sets.