Sprintervals Plus (FK.DW Thursday 220911)

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Sprintervals Plus (FK.DW Thursday 220911)

#1 Franz29

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Posted 21 September 2011 - 05:00 PM

Warm-Up

Skills
Dot drills – Hopscotch x 4, hopscotch with twist x 4, skier x 4

(examples of the above dot drills can be found here. The link is safe for work/family. A simple Dot board can be drawn on the floor using chalk or marked out with tape)

Works: Balance, Agility, Coordination

Conditioning
5 Km Track workout for time

Jog 1600 m

Sprint 400 m

Jog 400 m

Sprint 400m

Jog 400m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 100m

Jog 100m

Compare to 160811

Strength
Deadlift 3×2

Flexibility and Cool-down
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