Monday Evening - 5pm - Mild
Speed/Power etc - Knox Track
Warmup 400m slow jog followed by
3 sets of high knees/bum kicks/goosesteps

3 x 10m Pushups starts
1 x 15m 3pt start
3 x 22m 3pt start
2 x 30m 4pt start
1 x EFE 20/20/20
All of the above with at least 1min per 10m
rest periods
200m Jog cooldown

3 x 15 Tuck Jumps
2 x 10 Split Squats (using 12" step)
Various Psoas stretching for strength