Saturday Evening - 7.30pm - Warm
Split Run Session
Warmup 400m slow jogging pace then 100m hard
walk.
3 sets of high knees and bum kicks
1 x 70m stride

300m fast relaxed - 30secs - 150m flat out

1 x 25 air squats
1 x 12 box jumps (18")
1 x 9 dips
1 x 6 dead hang pullups.