Friday Evening - 6.30pm - Indoors
Treadmill Session
3 sets of high knees and bum kicks
11Dips/6DHPullups/22Pushups
2 x strides 60/80m

60m - 7mins - 60m - 7mins - 60m
Run @ 95% @ 12 degrees incline

Medball Abs - 5mins various
Air Squats - 2 x 25/1 x 30
2nd and 3rd set in weighted vest
Bicep Curls