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Week 4 - Day 12

Meet @ Base Gym 3:30 PM

Warm-up

  • Perfect stretch

  • Running drills (10 min)

  • Run 2 laps

Workout

  • 3 x 50 m (80% focus on form)

  • 2 x 100 m (80% focus on form)

  • 1 x 200 m (80% focus on form)

  • Smolov (squat program)

    • Follow the app please

  • Box jumps

    • 5 sets of 8 (boxes set to 32 inches)

Finish

  • 3 x 60second planks

  • 2 x 25 pushups

Earlier Event: March 22
Week 3 - Day 11
Later Event: March 26
Week 4 - Day 13