Wednesday Morning
9 Dips/6 Dead Hang Pullups/19 Pushups

Wednesday Evening - 7.00pm - Mild
Knox Masters - Just some training tonight
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x grandstand single steps - sharp and quick
3 x 30m strides
300m NOT - nominate own time
I decided to enter this with a nominated 60s
and go very easily and i did just that in 62.66
8 x grandstand step jumps working on height
and depth upon landing.