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Week 5 - Day 16

Warmup

  • Perfect stretch (5 minutes)

  • Hurdle drills (10 minutes)

Workout

  • 4 x 200 m sprint (80%)

  • 4 x 100 m sprint over 3 hurdles (90%)

  • 4 x 50 m sprint over 2 hurdles(90%)

  • SMOLOV (follow the calculator).

    • Week 4, day 1 is 75% of max, 4 sets of 9

Finish

  • 5 minutes of plank (total - all at once or in parts)

  • 25 pushups (total)

Earlier Event: March 29
Week 4 - Day 15
Later Event: April 9
Week 5 - Day 17