Saturday Evening - 6.50pm - Mild
3 sets of high knees/bum kicks/goosesteps
and Running A's
A set each of dips/pullups/pushups

6 starts out to 10m - around 2min rests
(3rd/4th/5th start in a weighted jacket)

20 medball overhead throwdowns - 3kgs
10 x GHR w/3kg medball held to chest
Various hand to hand back and forth with
the medball.