Saturday Late Arvo - 4pm - Mild
Speed/Power etc
Warmup short jog
3 x high knees/bum kicks/goosesteps
9Dips/6DHPullups/20Pushups

2 x 10m pushup starts (weighted vest)
3 x 10m 3pt starts (weighted vest)
3 x 10m 3pt starts

3 x 15 Box Jumps (18' - weighted vest)
1 x 12 Squat Jumps (weighted vest)
1 x 12 Squat Jumps

5mins various abs with medball

3 x 30m Hills