Monday Evening - 6pm - Cool
Speed Session - Knox Aths Track
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
3 x 30m strides

4 x 10m 4pt starts
4 x 20m 4pt starts
3 x 30m 4pt starts
2 x 40m 4pt starts

Then home for -
Medball Abs - 5mins various
Air Squats 3 x 30