Sunday Evening - 7pm - Mild(Indoor)
Leg Speed/Strength + Weights
Warmup 3mins slow jogging on mini tramp
3 sets of high knees and bum kicks with a
set of either dips/chinups/pushups between
each one.

6r x 30steps very fast on the mini tramp with
90-120secs recovery between each.
(I felt even faster doing this tonight so i pushed
it and cut the reps to 6 instead of 8.)
Followed with various abs work and then to
weights.

DL - 2s x 1r x 60kg then 3s x 2r x 60kg. I decided
on 4mins of recovery between each set.
Cooldown 3mins of slow jogging on mini tramp.