Saturday Evening - 7pm - Cold
Split Run Session
3 sets of high knees and bum kicks
10Dips/6DHPullups/20Pushups

300m - 30s - 160m (fast relaxed/faster)
(would have done 200m for second part
but legs tired from yesterdays speedwork)

Medball abs - 5mins various
3 x 25 Air Squats