Monday Evening
3 sets of high knees and bum kicks
1 x 80m strides
300m run at 90%
15mins including Medball Abs 5mins
300m run at 90%
2 x 30 Air Squats



Monday Morning
3km run around the lake without
pushing in 16:47



Sunday Evening
Medball Abs - 5mins various
2 x 30 Air Squats


Saturday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
12mins including Medball Abs 5mins
100m run at 95%
2 x 30 Air Squats



Friday Evening
Medball Abs - 5mins various
2 x 30 Air Squats