Saturday - Rest Day


Friday Evening - Leg Speed (2km/7.5km)
Just a shortish warmup tonight -
Around 3mins of skipping with the rope
5 x 30m high knee skipping
6 x 30m bum kicks
5 x double stepladder runs timed between
10s and 9.5.
A short cooldown of another 3mins of skipping
with the rope. Probably around 2kms equiv.