Friday Evening
3 sets of high knees and bum kicks
1 x 60m strides
40m - 5mins - 40m - 5mins - 40m
run at 95%
2 x 30 Squats with weighted vest
Medball Abs 10mins



Thursday Evening
2 x 30 Squats with weighted vest
DL 1 x 3 x 70kg/1 x 5 x 70kg
Medball Abs 10mins



Wednesday Evening
Knox Masters
4 x 30m easy strides
3 sets of high knees and bum kicks
2 x single grandstand steps - fast
2 x 15m practice starts
2 x 20m practice starts
80m - 2nd no time recorded
300m - 3rd in 44.8
3 x 40m flat out



Sunday Afternoon
Approx 3kms in total including
2 Sprints up the Anderson St hill
(about 300m quite steep)



Saturday Afternoon
Various Upper Body Exercises
Medball Abs 10mins
3 x 30 Squats with weighted vest



Friday Evening
3 x 30 Squats with weighted vest
Medball Abs 5mins