Saturday afternoon/evening - core strength
6 x 3min rounds of boxing bags followed
by various other core exercises including
med ball/crunches and situps.


Saturday morning - treadmill speed runs
Warmup 1.5km's slow jogging pace then
1 x 750m treadmill run in 2:32 followed by
4min walk recovery then 1 x 600m in 2:00.
Cooldown jog of 1km and a set of chairdips
and pullups to finish off.