Saturday Evening - 6pm - Cold
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x strides 60/80m

300m - 30s - 150m (fast relaxed/faster)

Medball abs - 5mins various
3 x 25 Air Squats


Friday Evening - 7pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/22Pushups
2 x Strides 60/80m

60m - 7mins - 60m - 7mins - 60m
(95%@12degs incline)

Medball Abs - 5mins various
3 x 25 Air Squats