Friday Evening - 7pm - Cool/Mild
Split Run plus weights
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks with either
dips/chinups/pushups between each.
2 x strides 60/80m

200m - 2mins - 200m (95%/98%)

400m slow jogging pace to cooldown
Shoulder Press 1s x 12r x 35kgs DB's
Deadlifts 2s x 1r x 80kgs/1s x 2r x 80lgs
1s x 3r x 80kgs