Friday Evening - 6pm - Cool
Tempo Session
Warmup 400m slow jog then 100m hard walk.
3 sets of high knees and bum kicks
8Dips/6DHPullups/20Pushups

100+100+100+100+
100+100+100+100+
100+100+100+100 (about 19s w/30s rests)

5mins various abs with medball