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Dead Ringer (FK.DW Friday 160911)

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Posted 15 September 2011 - 05:00 PM


Warm-Up




Skills
Speed Work: Sprint Starts and Transitions

Concentrate on the drive phase from the start line, accelerating to full speed at about 40 metres. Cruise then slow for a further 20 metres. Repeat 5 times.


Conditioning
15-13-11-9-7-5-3-1 reps of:
Deadlift
Ring Dip


Flexibility and Cool-down
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