Sunday 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 Air Squats (25/30)



Saturday Evening
Various Upper Body Exercises plus
Medball Abs - 5mins
2 x Air Squats (25/30)



Friday Evening
3 sets of high knees and bum kicks
1 x 80m strides
100m run at 95%
15mins including Medball Abs - 5mins
100m run at 95%
2 x Air Squats (25/25)