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



Wednesday Evening
Knox Masters
4 x 40m strides easy
3 sets of high knees and bum kicks
4 x 15 out to 40m practice starts
60m - 2nd 8.1
100m 2nd 13.5
6 or 7 x hurdles practice (4 cones)



Tuesday Evening
Various Upper Body Exercises
Medball Abs 5mins



Monday Evening
Various Upper Body Exercises
Medball Abs 5mins