Sunday Evening - 7pm - Mild(indoor)
Mini Trampoline - Leg Speed
Warmup 3mins slow jogging on tramp
3 sets of high knees and bum kicks with
1 set of either dips/chins/pushups between
each one.

8 x 30 steps (very fast turnover) with
90-120secs recovery between each.

Cooldown 3mins of slow jogging on tramp
Various abs work and 2 x 12 squats without
weights.