Day 11

Warm Up: Just the normal workout; jog a little bit and do ins and outs. Stretch up those legs.


Workout:

•  6x 55 meter sprint
• 6x 30 meter sprint
• 6x Flying 120's (800 meter pace)
• Lifting, if you have access to weights:
• Bench press 3x5
• Pull ups 4x5
• Dead Lifts 3x5
• Dips 2x15

Post Workout: Just do some dynamic stretching, nothing too bad today. Ice up and get ready for tomorrow!