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Workout 100
Workout 100
HARI
SABTU
AHAD
PAGI
PETANG
1. WARM UP
2.DRILL
1. WARM UP
2. DRILL
PLIOMETRIK
- MINI HURDLE WARNA KUNING
- 5 SET X 10 (SETIAP SET REHAT
3 MINIT)
- SUSUN 10 MINI HURDLE
3. FLEXIBILITY
SPEED
- 80 METER 3X
- 60 METER 3X
- 30 METER 2X
- 20 METER 2X
3. FLEXIBILITY
1. WARM UP
2. DRILL
SPEED ENDURANCE
- 200 METER 2X (REST 5 MINIT)
- 150 METER 2X (REST 5 MINIT)
- 100 METER 2X (REST 5 MINIT)
3. FLEXIBILITY
(REST
(REST
(REST
(REST
4
4
4
4
MINIT)
MINIT)
MINIT)
MINIT)