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Seuil : 3 × 10 min Running · 1 h 00
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20 min de footing. 3 × 10 min à allure seuil (dur mais tenable, environ 85 % de la VMA), récupération 2 min en trottinant. 10 min de retour au calme.

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Renforcement : gainage et pliométrie Strength · 40 min
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10 min d'échauffement. 3 tours : gainage face 45 s, côtés 30 s chacun, squats sautés 10, fentes alternées 12, pompes 10, corde à sauter 1 min. Récupération 1 min 30 entre les tours.

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