Saturday Evening - Strength and speed
Warmup 500m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
Dips and chins on the Power Tower then
2 sets of 4 different upper body and core
exercises with weights.
5 x 15m stepladder(10m)runs accelerating
hard as i come out of the last rung for 5m.
100 goosesteps and 500m of slow jogging
to finish.